Common Technique Errors in Butterfly and How to Fix Them

SG Sink Or Swim
Jul 9
3 min read

The butterfly stroke is one of the most demanding styles in swimming, requiring power, rhythm, coordination, and precise timing. While beautiful when done correctly, it can quickly fall apart if any piece of the puzzle is off. Whether you’re a beginner learning the basics or an experienced swimmer looking to refine your form, identifying and correcting common technique errors is key to mastering butterfly.

In this article, we break down the most frequent mistakes swimmers make in butterfly — and exactly how to fix them.

🧠 Why Technique Matters in Butterfly

Butterfly relies on:

A smooth, wave-like undulation
Proper timing of pull, kick, and breath
Core engagement for body control
Efficient energy use for sustainable rhythm

Any breakdown in form not only reduces speed but also drains energy quickly. Fixing technique issues leads to:

Faster, more efficient swimming
Less shoulder strain and fatigue
Better race performance and endurance

🛠️ Common Butterfly Technique Errors (and How to Fix Them)

❌ 1. Flat Body Position

The Mistake: Swimming "flat" on the water rather than using a flowing body wave.Why It’s a Problem: This restricts propulsion, makes the stroke feel stiff, and leads to fatigue.

✅ The Fix:

Focus on initiating movement from the chest and hips, not the knees.
Use body dolphin drills (kick with arms at sides) to practice undulation.
Think “chest down, hips up” as you glide.

❌ 2. Lifting the Head Too High to Breathe

The Mistake: Over-lifting the head, often leading to a dropped lower body and disrupted rhythm.Why It’s a Problem: Causes drag and makes breathing harder.

✅ The Fix:

Breathe by slightly lifting the chin forward, not upward.
Keep the head low — just enough to get air.
Practice breathing every two strokes to stay relaxed and rhythmical.

❌ 3. Arms Too Wide or Entering Incorrectly

The Mistake: Hands enter too wide or cross the centerline.Why It’s a Problem: Reduces power and puts stress on the shoulders.

✅ The Fix:

Enter hands slightly wider than shoulder-width, thumbs slightly down.
Use fingertip drag drills and single-arm butterfly to improve control and accuracy.

❌ 4. Kicking from the Knees

The Mistake: Over-bending the knees instead of initiating kicks from the hips.Why It’s a Problem: Creates drag and breaks body line.

✅ The Fix:

Focus on kicking with straight but relaxed legs.
Use vertical dolphin kick drills to build core and hip strength.
Add fins for feedback on kick flow and rhythm.

❌ 5. Poor Timing Between Arms and Legs

The Mistake: Pulling too early or kicking at the wrong time.Why It’s a Problem: Leads to off-balance strokes and wasted effort.

✅ The Fix:

Butterfly follows a 2-beat kick pattern:
- One small kick when arms enter
- One strong kick when arms push through
Use the 2-kick/1-pull drill to isolate and improve timing.

❌ 6. Skipping the Glide Phase

The Mistake: Rushing through strokes without allowing a brief glide.Why It’s a Problem: Increases stroke rate unnecessarily and burns energy fast.

✅ The Fix:

After the kick, hold the streamlined position for a second before starting the next pull.
Swim slow butterfly laps focusing on “pull – kick – glide” rhythm.

❌ 7. Overusing the Arms Instead of the Core

The Mistake: Trying to muscle through the stroke with arms only.Why It’s a Problem: Causes early fatigue and puts strain on the shoulders.

✅ The Fix:

Engage the core and hips to drive undulation.
Incorporate dryland core training (planks, dolphin kicks on land).
Use pull-buoy butterfly drills to isolate the upper body and learn control.

🏁 Final Thoughts

Butterfly is a rewarding but complex stroke — and most swimmers struggle with at least one aspect of its technique. By diagnosing common errors and applying focused drills, you can transform your butterfly from awkward and exhausting to smooth and sustainable.

Don’t try to fix everything at once. Pick one error, apply the fix, and gradually build your way to a stronger, more efficient stroke.