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Butterfly undulation

Swimming / Popular

Press the chest and build the body dolphin for butterfly.

What coaches agree on

  • Start the wave at your chest — pressing it down helps lift your hips — and let it roll on through your hips and legs to finish at your feet.
  • Time two kicks to every stroke cycle, each one landing at its own point in that chest-to-hip wave.
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Common mistakes

  • Lifting the head too high for a breath sinks the hips and adds drag.
  • Kicking only from the knees instead of driving the kick from the torso and hips wastes power and increases drag.
  • Exaggerating the up-and-down dolphin motion instead of driving the body forward wastes energy and adds drag.