# Dolphin Kick Technique – Knees vs. Hips, Up-Kick Secrets, & Drills

Page: https://stenobird.com/podcast/night-swim-podcast-7584275/dolphin-kick-technique-knees-vs-hips-up-kick-secrets-drills
Text version: https://stenobird.com/podcast/night-swim-podcast-7584275/dolphin-kick-technique-knees-vs-hips-up-kick-secrets-drills.md
Podcast: [Night Swim Podcast](https://stenobird.com/podcast/night-swim-podcast-7584275)
Published: 2026-03-21T11:21:32+00:00
Episode link: https://podcasters.spotify.com/pod/show/nightswimpod/episodes/Dolphin-Kick-Technique--Knees-vs--Hips--Up-Kick-Secrets---Drills-e3gp5lv
Audio file: https://anchor.fm/s/10b7e163c/podcast/play/117265535/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-2-21%2F420483256-44100-2-3d853cd66d32b.mp3
Processing state: not_requested
JSON: https://stenobird.com/v1/public/podcasts/night-swim-podcast-7584275/episodes/dolphin-kick-technique-knees-vs-hips-up-kick-secrets-drills
Duration seconds: 862

## Resource

Dax and Elvis break down the REAL way to unlock a killer dolphin kick – forget the outdated "wiggle from the hips" advice!In this technique deep-dive from Night Swim: Why teaching from the knees (tuck-extend "inchworm" style) works better for most swimmers than full-body undulation The massive power in the up-kick (often 50-80% of propulsion – most people neglect it!) Posterior chain secrets: hamstrings, glutes, and how to use them like pros (Phelps-level undulation) Common mistakes that kill speed (too much knee bend, draggy full-body wave) Killer drills: Up-kick-only 25s, fish/whale drill, minnow progressions to feel the full wave Whether you're working pullouts, underwater dolphin kicks, or butterfly, this will level up your "fifth stroke." 🌙 Night Swim PodcastWhen the pool lights go out, the real talk begins. Hosted by Dax Hill (NCAA champ, Texas Longhorns legend, high-performance technique guru @Reykli) and Elvis Burrows (Bahamian Olympian, national record holder, founder of Burrow's Best swimmer hair and skin care), Night Swim is unfiltered swim culture — NCAA battles, Olympic tea, training hacks, and pool-deck chaos. No scripts. No PR. Just two Black swimmers who’ve seen it all, saying what everyone else whispers.New episodes weekly. Grab your goggles, hit subscribe, and dive in.🎙️ Presented by Swimnerd. #NightSwimPod #Swimming

## Actions

- request_transcript: `POST https://stenobird.com/v1/public/podcasts/night-swim-podcast-7584275/episodes/dolphin-kick-technique-knees-vs-hips-up-kick-secrets-drills/transcription-requests` — Idempotently request low-priority transcript generation for this episode.
- read_markdown: `GET https://stenobird.com/podcast/night-swim-podcast-7584275/dolphin-kick-technique-knees-vs-hips-up-kick-secrets-drills.md` — Read the agent-friendly Markdown representation of this episode resource.

A page view does not enqueue transcription. Agents should invoke `request_transcript` explicitly when they need this episode processed.

## Transcript

Full transcripts are not published on public pages unless there is a clear rights basis.