The Perfect Exercise (Butterfly Swimming)

Entertainment, mental health, Longevity, increased muscle mass and cardiovascular endurance. Those are the main benefits that the perfect exercise should give you.
We will see each of the benefits and why I spent more than 20 years thinking butterfly swimming wasn’t for me.

Some of the top butterfly technique tips are:
1- The center of gravity of your body is near your belly button, but the center of buoyancy is closer to your lungs. Gravity wants these two points to line up. When butterfly swimming you will use your body to push the center of buoyancy below the center of gravity. Then gravity, your arms and your feet will help you go up. That is the basis of the undulation. Chest down, hips up, hips down, chest up.
2- Your head weighs around 5 kilos. If you move it up and down, it can be an excellent counterweight for the rest of your body.
3- In the recovery, your arms go straight. They should pass a couple of centimeters above the surface of the water, but no more. Your elbows should not be bent, nor your hands too high.

4- There are two kicks per stroke. The second kick must end at the same time as the stroke.

5- The movement of the arms in the water forms a butterfly.

00:00 – The benefits of butterfly swimming.
00:22 – Longevity
01:05 – Build muscle
01:45 – Entertainment!
02:03 – Mental Health
03:13 – Cardio
04:09 – Butterfly Risks
04:34 – Butterfly Swimming Technique

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The Rise of Superman: Decoding the Science of Ultimate Human Performance. Steven Kotler 


  1. I swim butterfly long distance for fitness. I swim 2 k butterfly non stop at medium pace, sometimes in training, and you enter a trance like state where you feel like you are almost a dolphin.I do butterfly because it feels the best, is the most challenging, and gets the lats and shoulders thick and my core is getting super strong too. I used to have back pain before butterfly, no more.

  2. Raul, a question for you…. So, with freestyle, and a 6 beat kick, the #1 kick is the power kick, or as Gary Hall Sr. says, the 'pulse' kick, with the 2 and 3 kick not being nearly as strong. I had thought that with the fly, the 1 kick was the strong one, and the 2 kick was weaker. Not sure any more. I figured the #1 was strongest because you were throwing your whole body into it with the arm recovery, and #2 was weaker because it is coming from mid chest down to toes…. Comments?

  3. I have started swimming. I've not been since I was a kid and I'm nearly 40 now. I was nearly dead after one length 😂

  4. Awesome video !🏊‍♂️🏊‍♂️🏊‍♂️🏊‍♀️🏊‍♀️🏊‍♀️🏊‍♂️🏊‍♂️🏊‍♂️🏊‍♀️🏊‍♀️🏊‍♀️🏊‍♂️🏊‍♂️🏊‍♂️

  5. I love the butterfly stroke, but everytime I come up my face hits the water hard. Am I coming up to far? Any advice?

  6. Maybe you could do an analysis of John Batchelder? He recently swam the English Channel, butterfly, for 16 hours. How is that even possible?

  7. I learned Butterfly at age 57 and I'm 63 now. I can do the racing method, but sometimes I take it easier and more relaxed.
    We always want the best technique, but we don't need to perform Butterfly at a sprint pace.
    There are people who do long distance (10km) open water Butterfly. They use more momentum (gliding).
    We shouldn't limit ourselves just because we're not Olympians.

  8. you are a lovely and very professional coach.
    I just improved my freestyle by watching your video, much faster and easy. Now I guess I have a new goal to pursue — butterfly!

  9. I remember when I was doing my coaching courses after swimming for years. 200 fly was my event and when I was told by the mentor that he made some poor kid to do 3 k of fly to prove a point I thought he was mad. Tried it the session after and realised it was horrible till after 400 m and then you just sort of carry yourself through. I will always love fly with all my heart

  10. Not just intensity, but unlike most cardio activities (running, biking, etc), swimming uses both push/pull movements on all muscle groups AND has weight/pressure (water) to it which are key components to building muscle since…that's how muscles work. You're always using your back and biceps during pulling (water) motions, and you're always using your chest and triceps when you are pushing water. Your legs are in on it too. Your quads and hamstrings are used in the kicking motion, and our calves and tibia dorsi calves are recruited to point and flex the feet respectively. Obviously our core is working as mentioned in the video.

    It's crazy efficient! Only downside is you'll need to eat a whole lot of calories!

  11. Everyone on my swim team groans when we have a fly set (as do I) but for some reason once you get good enough at it, a 50 fly is probably the most fun event there is to swim!

  12. I can swim 3 km butterfly and I am telling you I rather swim breast and make additional sport for hip, ass and stomach.

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