Swimming with Pull Buoy
Swimming with a float between the legs to isolate upper body work and improve pulling technique.
Updated
Swimming with Pull Buoy: Upper Body Focus
The pull buoy is a swimming accessory placed between the thighs that keeps legs afloat, eliminating the need to kick. This allows exclusive focus on upper body pulling technique and strength.
Muscles Targeted
Focus on the lats, shoulders, triceps, biceps and core. Legs are immobilized by the float.
Execution
- Placement: place the pull buoy between your thighs, just above the knees.
- Swim: swim crawl (or backstroke) using only arms. Legs remain passive and buoyant.
- Focus: concentrate on pull amplitude, torso rotation and hand entry.
Duration
Duration: 15 to 20 minutes as part of a complete workout. Can be integrated in 200-400m blocks.
Safety Tips
- Do not squeeze the pull buoy too tightly.
- Keep body aligned despite absence of leg kicks.
- Alternate with sets without pull buoy for balanced training.
Variations
- Pull buoy + paddles: combined increased pulling force.
- Pull buoy backstroke: backstroke work without legs.
Target Audience
Intermediate swimmers looking to improve arm technique and pulling strength.
Diagrams and illustrations
Pull Buoy
Swimming with float between thighs