How to find the right body position in the swim

The more resistance you create as you move through the water, the slower you’ll swim and the harder it will be – two outcomes you don’t want! 

A big factor in how much resistance you create is the position of your body as you move through the water. If your hips and feet are low, that’s going to create a lot of resistance. 

If your head is too high, that often sinks the hips, and if your head is too low, you’ll be plowing through the water with your head as well. You want it to be just right.

Part of the problem is that there is no one ‘perfect’ head position that applies equally to all triathletes. Triathletes come in different sizes, shapes, lengths, etc., and each individual is going to be mix of those different factors. 

As a result, you’ll ride differently in the water compared to others, and you’ll likely have to do something different to establish a great body position for you. That’s the problem we’re going to solve. 

Rather than telling you exactly what body position you need to establish, I’m going to help you learn how to figure out and find the best body position for you. 

Fortunately, this is a process you can use at any time, so if anything changes, for instance you change your wetsuit which can impact your position, you can make any necessary adjustments.

Finding what’s right

The best way to find a great body position is to alter your head position. The head has a major impact on the body, so if you can get the head right, the body often follows. 

Elevator Swim

With elevator swim, you’ll start off with a really high head position and then gradually lower it. Or you can start low and raise it. Both are worth incorporating. 

You’ll want to pay attention to the head position where swimming feels the fastest and the easiest.  That’s likely the best position for you. 

While you may get quickly get a sense of what’s best, continue to practice because you may find that what feels best changes as you continue to become more aware of how you’re body moves through the water.

Troubleshooting

A key aspect of learning to find your best body position is understand where your lungs are. If things are clicking, working on your floating can help.  The following three exercises can be very valuable. 

Ball Float

The ball float helps you discover how your lungs are supporting you in the water. 

Active Jellyfish

The active jellyfish helps you learn how to press into or lean into your lungs to create better position. 

Ball Float to X Float and Balance

And the ball float to x float helps you learn how to use these skills to hold your legs up. 

If you’re really struggling to create change or feel a difference with the elevator swim, these exercises can help provide a better foundation.