Breaststroke bullet technique. Anterior pelvic tilt

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. Thank you! This one thing might make you a little bit faster on breaststroke, specifically during the pull out.
Here is the proof. We went to film our friend Mike. He is a very fast breaststroker but compared to other fast breaststrokers his pull out is not as efficient. This is our friend Dan who has a good pullout and dive compared to mike.

So we analyzed it and found that he has an anterior pelvic tilt. Meaning this is what feels normal to him and what he does in the initial part of his glide after the dive or a push. This drags water and slows him down.

There are a few reasons why he might have APT, but after some research we can conclude that it might be because of tight hip flexors. This might be caused by too much time sitting which shortens these muscles or too many abdominal workout that involves the hip-flexors too much. It might also be because of weak glutes and abs.

So we asked him to tighten his abs and glutes. This is the correct position for a streamline. I tried it and it feels much faster, feels as fast as a bullet. So he did what we now call bullet technique and immediately got better. However, it still feels unnatural to him. So now he has to do some stretches and exercises to correct this position.

If you want to know if you have the same problem do this. Lay on the ground and do a streamline. If there is a lot of space between the floor and your lower back you probably have the same problem. Here is how to fix it:

Stretch the hip flexors with these stretches. Hold each position for 30 seconds to a minute every day. Start slowly and stop if there is any pain that makes you too uncomfortable. This needs to be progressive and constant. In fact it is only after doing these stretches everyday for a month or so that you will see results.

To strengthen the glutes and abs you can do these exercises. Again lay down on the floor with a streamline and contract your glutes and abs until your back touches the ground. Hold that position for about 2 or 3 seconds for 10 to 20 times. You can also do planks tightening your glutes and abs and start doing variations if it gets easy. Deadlifts are also a good idea to strengthen the glutes. Make sure you engage them in the last part of the lift.

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