How to Do a Backstroke Flipturn?

Welcome back to our series on Backstroke Flipturns! This post officially launches a multi-part deep dive into one of the most important — and most misunderstood — skills in Backstroke Swimming. Today, we’re covering the history behind the Backstroke Flipturn, the current Backstroke Turn Rules, and exactly how to set up and execute this turn with confidence and speed.

Let’s get started!

In 1991, World Aquatics (FINA) implemented significant changes to Backstroke. The first was the introduction of the 15m underwater Dolphin Kick limit, which still shapes modern Backstroke strategy. The second major change — and the focus of today’s post — was the legalization of the Backstroke Flipturn. For the first time in history, Backstrokers were permitted to flip at the wall without touching it by hand first. (see below):

This rule change dramatically altered the speed potential of Backstroke events. In fact, the 1992 Olympic Games were the first opportunity for the world to witness the Backstroke Flipturn performed on the global stage.

Current Rules for Backstroke Flipturns:

Here’s the most important portion of the rulebook:

SW 6.4 When executing the turn there must be a touch of the wall with some part of the swimmer’s
body. During the turn the shoulders may be turned over the vertical to the breast after which an
immediate continuous single arm pull or immediate continuous simultaneous double arm pull may be
used to initiate the turn. The swimmer must have returned to the position on the back upon leaving
the wall.

If you want a deeper breakdown of how these rules connect to high-level technique, check out our full guide on Backstroke USA Swimming Rules to Technique Pipeline

In simple terms:

• You may rotate past vertical (onto your stomach).
  You must touch the wall with some part of your body.
• You are allowed One Continuou Arm Pull or One Continuous Double Arm Pull to initiate the turn.
• You must be on your back again upon leaving the wall.

This means swimmers are legally allowed to rotate onto their stomach to set up the turn — but the real question is: How do you actually do that efficiently?

Let’s break it down.

Steps of a Backstroke Flipturn:

1.) You have to KNOW Your Stroke Count!

Your Stroke Count is the foundation of a fast and consistent Backstroke Flipturn. I always tell my swimmers:

Find your normal count
Practice with a ±1 stroke variation

That small buffer prepares you for tempo changes, race adrenaline, or unexpected pacing adjustments.

Remember, the Flags are there for a reason.

• In a 25-yard pool, they’re 5 yards from the wall.
• In a 25m or 50m pool, they’re 5 meters from the wall.

These Flags help you lock in your timing. And because most swimmers prefer one arm to roll from their back to their stomach, your Stroke Count must account for that preference.

Example:
So if you have a Stroke Count of 5 and you like rolling over to your stomach using your RIGHT arm being your final “stroke”, you better be passing the Flags with your LEFT arm to execute this turn correctly.

Video: BK Stroke Counts — Why It’s a Must in BackstrokeA great Backstroke Flipturn is executed WAY before you ever reach the wall. It begins with proper setup 5 yards/meters out.

2.) Get Comfortable with TWO Freestyle Pulls

Wait — what?
Yes. You read that correctly.

The FASTEST way to perform a Backstroke Flipturn is by finishing the approach with the final two strokes mimicking TWO Freestyle Pulls.

The first time I heard this explained in detail was at an ASCA Conference in Napa, California, where Olympic Coach Dave Durden broke down what he implemented with Ryan Murphy and Jacob Pebley — two of the fastest Backstrokers in American history.

Why are Freestyle Pulls so important?

• They grab far more water.
• They produce substantially more propulsion.
• They allow swimmers to rotate to their stomach with speed and control.
• They outperform the traditional “Side Pull” technique dramatically.

Watch this clip for a visual comparison:
“The Number 1 thing that separates GOOD from GREAT Backstrokers!”

The biggest difference between the two Pull styles is where the swimmer’s body positions itself relative to the second-to-last Arm Stroke. When swimmers rotate efficiently onto their stomachs, they can complete two full Freestyle Pulls before the somersault — and that translates to a more powerful, controlled, and faster turn.

The rules do state a swimmer can take a continuous single arm pull or immediate continuous simultaneous Double Arm Pull, so getting two full Freestyle Pulls are totally legal.

The T-Rex Turn (The #1 Mistake)

One of the common issues I see with swimmers trying to learn this though is actually finishing both their strokes before they initiate the somersault. I’ve nicknamed this term a T-Rex Turn, which is when a swimmer is too close to the wall so they stop their final pull short to accommodate not running into the wall. This issue backs up again the importance of knowing your stroke count, so you can perfectly carry your speed into and out of the turn. A great depiction of a T-Rex Turn is below:

This problem always traces back to one thing: Poor Stroke Count discipline.

Without knowing your approach distance, you can’t finish your pulls fully — and speed evaporates.When I coach this skill, I frequently take swimmers out of the water to teach the body mechanics of the final two Freestyle Pulls, the timing of the rotation, and where the arms should finish. During a recent swim camp at the University of Alabama, we spent a significant amount of time on land walking through this exact concept.

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Допис, поширений Abbie Fish | Swim Coach (@theafish1)

3.) Flip like it’s A Freestyle Flipturn

After the final two Freestyle Pulls, swimmers should be:

• Ready to initiate the somersault
• Flat on their stomach
• With both hands at their sides

This is the exact same position you’d use for a Freestyle Flipturn. From here, the mechanics are nearly identical:

• Tuck quickly
• Plant in a compact baby-squat position
• Drive off the wall with a straight, powerful Push-off

Below is a great side-by-side video comparing a Freestyle Flipturn to a Backstroke Flipturn. The only major difference between the two is the push-off angle, because Backstrokers must rotate back onto their backs before surfacing.

I always tell my swimmers:

You go where your fingertips point.

If they point too high, you’ll break out early.
If they point too low, you’ll dive down and lose speed.

Most Backstrokers benefit from angling their fingertips SLIGHTLY downward on the Push-off, because swimmers tend to surface faster on their backs than on their stomachs. That said, the ideal angle is always swimmer-dependent — confidence, Dolphin Kick strength, and comfort underwater all play a role.

Conclusion:

A great Backstroke Flipturn begins long before the wall. It starts with:

• A confident and reliable Stroke Count
  
• A clear understanding of the final TWO Freestyle Pulls
  
• A strong awareness of where your body is positioned during the approach

These three elements separate good Backstrokers from GREAT ones.

Once the approach is dialed in, the turn itself becomes much simpler — especially because the Backstroke Flipturn shares so many mechanics with the Freestyle Flipturn.Stay tuned for next week’s article, where we break down the importance of Nose Clips for Backstrokers, and look at how to use Dolphin Kick to help initiate your somersault.

Want Faster Backstroke Turns?

FOR COACHES

Backstroke Flipturn Course for Coaches

Your complete playbook for teaching FASTER, CLEANER, and more CONSISTENT Backstroke Flipturns.
Master rotation timing, wall approach mechanics, and underwater transitions with elite-level coaching tools.

Principles of Backstroke for Coaches

Build fundamentally stronger Backstrokers by learning posture, alignment, power application, and rhythm from the ground up.

FOR SWIMMERS

Swim Faster Backstroke in 90 DaysA complete step-by-step program designed to improve your Stroke Count, Turns, Underwaters, tempo, and overall Backstroke efficiency.
Structured, progressive, and race-focused — your roadmap to a smoother, faster Backstroke.