Advanced Freestyle #5: Correcting a Cross-Over Hand Entry

Advanced Freestyle Swim Lesson #5: Correcting a Cross-Over Hand Entry

This swimmer is demonstrating an optimal hand entry for freestyle. The hands enter the water on a line directly above the shoulders or even a bit wider than the shoulders. The fingertips pierce the water and extend forward. The palm faces down on entry. This kind of hand entry sets up the swimmer for an effective catch and pull, and will minimize shoulder issues.

This swimmer has what’s called a cross-over hand entry. The hands cross over the centerline of the body. This causes a slight delay before the hand connects with the water.

A cross–over hand entry is almost always caused by an improper arm recovery. For example, it’s common to see a swimmer with a high-elbow and “narrow” recovery, where the hand enters thumb first and palms turned outward. This can lead to shoulder problems if not corrected.

One way to fix this kind of arm recovery and cross-over hand entry is to change the swimmer to an OPEN recovery. The hand will be at its peak at the middle of the recovery and the angle of attack is from above. The hand entry is forward and down. The hand is driven forward and down into the catch.

The best way to build a correct hand entry is to have the swimmer WATCH their hands. On the Look-and-See Drill, the swimmer watches the path of their hands as they enter the water and extend forward.

The swimmer should be able to see both arms move forward, as if each arm is following two separate railroad tracks, about shoulder width apart from each other.

After watching 4 to 6 strokes, the swimmer lowers her head to the correct neutral head position while keeping the arms extending straight ahead.

It is extremely effective if a mirror is on the floor of the pool when she lowers her head. This way she can SEE if she’s maintaining a straight-forward hand entry with her head lowered.

If you don’t have a mirror, it helps if you can film the swimmer from head on and SHOW them how they’re doing.

In addition, positioning techniques such as holding the head and directing the arms into the correct entry position can be very effective.

Here I gently hold her head as she takes a few strokes. If she hits my arm with her fingertips, she will be aware of her cross-over.

Here I am correcting the problem at its source…at beginning of the recovery. By simply adjusting the position of the hand as it begins to move forward during the recovery, I can set her up for a straight-forward hand entry.