How to Dolphin Kick

Co-authored by Hayley Church

Last Updated: December 8, 2022 References Approved

You've probably seen Olympic Swimmers use that motion that propels them forward underwater after diving in, and at the underwater turns. The Dolphin Kick might be the fastest way to get from A to B, but keep in mind that there's great difficulty involved in performing this move. Read on to find out how to properly execute a Dolphin Kick.

Part 1

Part 1 of 3:

Preparing Outside Of The Water

1
Practice on dry land. Before you hit the water, it's useful to connect with your body on land, where you're probably most comfortable moving.
- Begin by standing upright, feet hip-distance apart.
- Close your eyes, and focus only on your breath.
- It can be useful to engage the back of your throat when you exhale (produces a throaty sound).
- Take about ten breath cycles.
2
Gently warm up your core. If you really want to master the Dolphin Kick, you can't afford to neglect your core. While it might seem as if all of the generated power comes from the quads and legs in general, your core is a crucial part of it.^{[1]
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Research source} After all, your legs are connected to your core and work with it while swimming, and in this movement you're using your entire body and stressing your chest down. Consider the following exercise-sequence:
- Start by standing upright with your feet hip-distance apart.
- Roll your shoulders back a couple of times.
- Draw your upper ribs in.
- Make sure your tailbone is pointing straight down.
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3
Practice the body roll. Now that you've awakened your breath and core, try performing the rolling movement while standing. It's just as it sounds: picture a wave passing through your body, and mimic it.
4
Enlist the help of a friend. Having someone else watch you while you practice can help you define your strengths and weaknesses. Do you know anyone who swims regularly? They might be an even better choice as they'll have a solid idea of what the body should look like while performing certain motions.

Part 2

Part 2 of 3:

Practicing In The Water

1
Take a few laps in the pool. To warm up in the water, start by swimming in the pool as you regularly would. Get used to not being on land, and moving in the water.
2
Do the body roll standing upright in the water. At first, stand upright in the pool and perform the same body roll motion you did when you were on land.
3
Flip onto your stomach in the water, and practice the undulation technique again. Here are some techniques on how to do so:^{[2]
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- Lie flat on your stomach, head in line with the body. Keep your face looking down.
- Keep your legs and feet together, and the toes pointing in the direction of the pool end.
- Press your chest down, and then release it.
- Press your hips down at the same time, and then release them.
- When you release your hips, press the chest down. Start sequence over.
4
Let your hips and legs work in unison. Your legs should follow the movements of your hips for proper Dolphin Kick techniques.
- The legs should go down when your hips do. Knees should be slightly bent during this motion.
- The legs should follow your hips when they go up. The knees extend at this point.
- Add some power and execute the kick.
5
Try practicing on your back first if starting on your stomach seems too hard. If you're having difficulties with your Dolphin Kick techniques, try flipping over onto your back. Dolphin Kicks tend to be easier when you try them on your back.^{[3]
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Research source} This allows you to keep a tight core while maintaining movement in your body.

Part 3

Part 3 of 3:

Executing The Dolphin Kick

1
Push your chest a few inches into the water, then draw it back. It's good to keep the wave-like nature of the move in mind. Try to always execute Dolphin Kick related motions in an undulating fashion.^{[4]
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2
Push your hips into the water, and then release them. Your thighs should follow your hips in their downward movement. Keep your legs slightly bent at the knees.
3
Move your hips upward, and straighten your legs. As your hips move up you should straighten your legs, and perform a whipping movement.
4
Let your hips guide your upper legs upwards. When your hips go up, allow your upper legs to follow the upward movement. Then start the cycle over.
5
Keep your feet moving at the end of a downward pointing kick. Frequently, people are quite rigid when they execute their Dolphin Kicks. Try to avoid jerky movements with a break at the end of the downward kick.^{[5]
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- Once you're finished with the downward movement of your feet, start moving them upward again.
- Remember that the kicks should be flowing and smooth. you should ideally feel fluid from your hips to your toes.

Expert Q&A

Question

In what type of stroke will you perform a dolphin kick?

Hayley Church
Aquatic Manager
Hayley Church is an owner at Cooksey's Lifeguard & Swim Academy, LLC in Southern California. Hayley has been a lifeguard and swim instructor since 2007 and has dedicated her time to teaching people of all ages how to swim. Hayley and her team offer lifeguards and programming such as swim camp counselors, swim lessons, and water aerobics classes to clients of all sizes from large organizations to private homes. She received her Master’s degree in Recreation Management.

Hayley Church

Aquatic Manager

Expert Answer

You perform a dolphin kick in the butterfly stroke, which is one of the main strokes in swimming competitions. You can also use it to move throughout the water and get down in the water.
Question

Is there an easy way to do the dolphin kick?

Kendall Grube

Community Answer

The power in your dolphin kick should come from your abs and hips. If you can grasp this concept, you will be good to go.
Question

How do I dolphin swim?

Community Answer

I like to call it a body dolphin. You press your chest down in the water and kick your legs like a mermaid.

Warnings

Don't swim in deep water if it's your first time swimming.

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Children 12 and under should be supervised by an adult while swimming.

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