What low hips are
Low hips means the hips and legs ride deep in the water while the head and shoulders stay near the surface.
The body slopes downhill toward the feet, and the legs trail behind you like an anchor.
Why they cost you
A sloping body pushes a much bigger shape through the water than a level one.
Every bit of depth adds drag you have to swim through, so the same effort carries you a shorter way.
How to fix them
Start with the head. A raised head is the most common reason the hips sink, so look at the pool floor just ahead of you.
Then press the chest gently into the water and keep the head neutral, so the hips float up. Feel as if you are swimming slightly downhill.
Keep a small, steady kick going. When the kick stops, the legs sink.
One drill to try
- Kick on your front with your arms by your sides and your face in the water.
- Press the chest down until the hips and heels reach the surface.
- Turn the head to the side to breathe, then return it to looking down.
How to film it so Llyr can read it
Stand your phone on the pool deck, side-on to your lane, with your whole body in the frame from head to feet. Llyr shows you how to frame the shot.
From the side, Llyr can see your hips against the line of your shoulders through the stroke.
Already have a clip? You can import a video you filmed earlier. Read the full filming guide.
What you see in Llyr
When the hips ride low stroke after stroke, Llyr names it Low hips and shows it on a still from your own video.
Its glyph is a tick from a dashed line out to the point that sits off it: here, your hips against the line of your shoulders.
The cue to take into your next set is Press down on the water.
If your head sits high, read how to fix your head position first.
Llyr is a second set of eyes, not a coach. Check each correction on the replay, and if your coach sees it differently, go with your coach.