Swim Pull Drill
- Intermediate
- Bodyweight
A pull drill removes the legs so the underwater arm stroke can be worked on its own. The hand enters about shoulder-width and slightly downward, then the catch drops the hand down and in while the elbow bends and points out to the side. From there the pull presses a large surface straight backward with increasing hand speed, and the hand exits just past the hip.
The muscles follow that sequence. Early pull-through is driven by pectoralis major, and late pull-through brings latissimus dorsi in to extend the shoulder. Pectoralis major, latissimus dorsi and teres major are the main force producers across this phase.
How to do the Swim Pull Drill
- Push off in a streamlined position with the legs quiet and the body long.
- Enter one hand about shoulder-width apart, moving forward and slightly down, with the palm flat.
- Set the catch by dropping the hand down and in while the elbow bends and points out to the side.
- Press the hand and forearm straight backward as one surface, accelerating as the hand passes under you.
- Finish the stroke just past the hip, thinking back and up rather than pulling straight through.
- Recover the arm forward while the other side repeats the same sequence, keeping the legs still.
Muscles worked
- Primary:
- Back and Chest
- Secondary:
- Shoulders, Triceps, and Core
Why train it
- Isolates the catch and pull so hand path and elbow position can be corrected without leg compensation.
- Loads the main propulsive muscles of freestyle, which contribute the majority of forward force.
- Builds upper-body endurance in a non-impact environment with no external load.
Common mistakes
- Entering the hand too wide or too narrow, which compromises every phase that follows.
- Rushing the catch and overpowering it, so the arm never gets oriented backward for the pull.
- Sculling side to side instead of pressing straight back, which moves water sideways rather than behind you.
- Dropping the elbow below the hand, a position linked to painful shoulders in competitive swimmers.
Frequently asked questions
What muscles does the Swim Pull Drill work?
The Swim Pull Drill trains the back and chest as the main targets. Expect the shoulders, triceps, and core to take some of the load as well.
What equipment do I need for the Swim Pull Drill?
None. The Swim Pull Drill is a bodyweight movement, so your own weight is the resistance and floor space is the only requirement.
Is the Swim Pull Drill suitable for beginners?
With some training behind you. The Swim Pull Drill is rated intermediate, which means the setup matters as much as the effort. It is a reasonable first month goal rather than a first session one, and the alternatives below are the easier way in.
Can I do the Swim Pull Drill at home?
Yes, anywhere. There is nothing to buy and nothing to set up, which makes the Swim Pull Drill one of the movements worth keeping for days you never reach a gym.
How many sets and reps of the Swim Pull Drill should I do?
Work in time, not reps: 10 to 30 minutes steady, or 20 to 40 second efforts with equal rest when you want intervals. Two or three sessions a week sits well alongside lifting.
What are good alternatives to the Swim Pull Drill?
Breaststroke Swim, Barbell Bent Over Row, and Kettlebell Gorilla Row train the same primary muscles as the Swim Pull Drill. Pick whichever one matches the equipment in front of you.