Most swimmers think freestyle is powered mainly by the arms. What’s often overlooked is how much propulsion depends on hip-driven timing. In efficient freestyle, the stroke is not arm-arm-arm. It is hip-arm connection. The moment the hip rotates downward on one side is the moment the opposite arm begins applying real pressure on the water. That timing turns rotation into propulsion instead of just body roll. When swimmers disconnect the hips from the pull, the stroke becomes arm-dominant. The ar
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