This week at swimgym PULL-THROUGH

Catch, pull, push, acceleration, propulsion... all words that come to mind when you think about the pull-through. With the right drills you can enhance your feel for the water improve your technique to make your pull-through more efficient. Check out our video library and explore our drills to improve your pull-through.

A powerful pull-through is a very sought-after skill in freestyle. It’s the skill that makes you go fast. 80% of your speed is determined by it. Luckily, it’s one of the easier skills to master. Look no furthe...

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Skills & drills Fist Freestyle

Fist freestyle will increase your ‘water feeling’ which will make you more efficient. Make a fist with your hands and eliminate the hand as your paddle. By doing this, you lose the pressure of the water on the palm of your hand and makes you search for other ways to create propulsion - like with your forearms.

How to do it 

  • Swim freestyle and make a balled fist with your hands

  • Emphasize that high elbow position in your catch

  • And use your forearm to create propulsion

Focus points 

  • Hold a high elbow during the catch phase - bend your elbow slightly and point your fist down before pulling through

  • Make sure your elbow ALWAYS stays higher than your hand during the pull-through

  • And remember to keep tension on your wrists in order to create propulsion

Coach tip

Start the fist freestyle and open your hands halfway the lap. You will feel an increased pressure on your hands and forearms once you do this. This means you are increasing your water awareness, which will make you more efficient in the water. 




Swimming freestyle-pull with paddles makes you aware how you pull-through under water. It also improves your arm strength. However, this is only the case if you maintain proper technique and stroke length. Smooth hand entry, a good catch, followed by a strong pull through. So focus on that during the main set when using paddles.

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