Swimming blog - HAND ENTRY, freestyle, and cross over The Hand Entry Fix That Will Transform Your Freestyle
If you've ever been told your stroke looks a little off, but you're not sure why, your hand entry might be the culprit. It's a common mistake that's easy to miss, and even easier to fix once you know what to look for. In this episode of SwimGym Breakdown, coach Michael works with Sasha to identify and correct two technique issues: a crossover in the hand entry and fingertips that come up just before the catch. Neither is dramatic, but both have a real impact on efficiency, direction and speed in the water.
What's a crossover and why does it matter?
A crossover happens when your hand enters the water past your middle line instead of in line with your shoulder. It seems like a small thing, but it causes your body to shift slightly to the side with every stroke. In open water, this could mean you're swimming in a slight curve without even realising it.
The fingertip problem
When your fingertips come up slightly before you go into the catch, you're essentially saying "stop" to the water. Instead of pressing backwards and propelling yourself forward, you're losing momentum right at the moment you need it most.
The fix: a wide hand entry
The solution Michael gives Sasha is simple: swim with a wider hand entry than feels natural. It should feel almost extreme. The reason? Your brain will automatically pull it back a little, landing you right in the correct position, in line with your shoulder, fingers pointing forward and slightly down.
This is also one of the few corrections you can actually see yourself making. By breathing to one side, you can watch your hand as it enters the water and check your position in real time.
Try it yourself
Next time you're in the pool, try this: swim one length with a deliberately wide hand entry. It might feel a bit awkward at first. That's a good sign. Check where your hands are landing and see if you can feel the difference in your stroke.
The drill used in this video:
