What Is a Pull Buoy Used For? Build Upper-Body Strength in the Pool

Updated November 2026

A pull buoy is a figure-eight-shaped foam float you squeeze between your thighs to keep your legs from kicking while you swim. It lets you train your arms, catch, and body position in isolation, so you can focus on stroke mechanics without worrying about your legs. Used correctly, it turns a standard lap set into a focused upper-body workout that also teaches you to hold a streamlined position.

How a Pull Buoy Changes Your Stroke Training

Most swimmers rely on their legs more than they realize. When you remove the kick, your body has to stay horizontal and balanced using only your arms and core. That shift exposes weak spots quickly, such as a dropping hip, a head that lifts too high to breathe, or a pull that stops short of the hip.

Because the buoy keeps your hips and legs near the surface, you can also measure your stroke count and pace more easily. Many coaches use this to track efficiency: if your count per length rises over several weeks at the same pace, your catch is probably slipping.

Common Ways to Use a Pull Buoy in Practice

The buoy is most useful when you match the drill to a specific goal. Here are three common approaches:

• Pull sets for endurance: Swim 100 to 400 yards with the buoy at a steady, moderate effort to build upper-body stamina.
• Pull sets for technique: Use 25-yard repeats with a focus on high elbows and a full catch, resting 15 to 20 seconds between reps.
• Pull sets for race pace: Hold a target pace for shorter intervals, such as 50s, to rehearse the feel of race-effort arm turnover.

For open-water preparation, longer pull sets are especially useful because sighting and steady rhythm matter more than kick power when you are on a course without walls.

Setting Up Your Pull Buoy Workout

A simple setup helps you get more from each session. Follow these steps the first time you try a buoy-based set:

1. Place the buoy between your upper thighs, just above the knees, and squeeze gently to hold it in place.
2. Keep your ankles together and your toes relaxed so the buoy does not slip out during turns.
3. Start with a 200-yard warm-up using freestyle, then move into your pull set.
4. Pause at the wall after each length to check your breathing rate and whether your hips stayed high.
5. Finish with an easy 100 to cool down, removing the buoy so your legs can loosen up.

If you are new to buoy training, consider a dedicated set so you can tell which bits of your stroke are improving. A kit with a pull buoy and kickboard lets you alternate between drills easily; see the guide on Swimming With a Pull Buoy: A Step-by-Step Guide for Better Pool Training for a full breakdown of structured sets.

Choosing the Right Buoy for Your Training

Buoys come in several sizes and foam densities. A firmer foam offers more lift, which suits stronger swimmers who want their hips to stay high, while a softer foam is gentler on the hips and ankles for beginners. Coaches often recommend a buoy that keeps your legs level without forcing your back to arch. If you are comparing options, Top 4 Pull Buoy and Kickboard Sets for Swim Training and 5 Best Kickboard and Pull Buoy Sets for Swim Training (2026) cover popular designs side by side.

Training goal	Suggested buoy type	Typical set length
Beginner technique	Softer foam, comfortable fit	100 to 200 yards
Endurance building	Standard firm foam	300 to 600 yards
Race-pace work	Firm foam for high lift	50 to 100 yards

Common Mistakes and Tips

• Squeezing too hard, which tightens the hips and restricts a smooth stroke.
• Letting the head lift to breathe, which drops the hips and drags the buoy forward.
• Using the buoy every session; mix in full-stroke swimming so your legs stay conditioned.
• Ignoring pull counts. Track strokes per length to see whether your efficiency is improving.
• Pushing pace too early. Build control first, then add speed over several weeks.

Recommended Gear

A buoy works best alongside a few other basics. A pull buoy for the hips is the core item, and pairing it with paddles can add resistance once your technique is solid. View on Amazon is a good starting search for a classic figure-eight design. Swimmers who want to strengthen their catch often add View on Amazon to later sets.

FAQ

Do I need a pull buoy if I already swim freestyle well?

Not strictly, but a buoy still helps experienced swimmers refine catch and body position. Strong swimmers often use it for endurance or race-pace sets rather than basic technique.

Can a pull buoy help with open-water swimming?

Yes. Longer pull sets build steady rhythm and upper-body stamina, which carry over to open water. Pair them with sighting practice for the best results.

Should beginners use a pull buoy?

Beginners can use one once they can swim a few lengths comfortably. A consultation with a qualified swim coach is a good idea if you have shoulder pain or an existing injury.

Conclusion

A pull buoy isolates your arms so you can build strength, endurance, and body position without relying on your legs. Start with short, focused sets, track your stroke count, and increase the length gradually. With consistent practice, your stroke will feel more efficient in every session.

Related reading

• Speedo Team Pull Buoy: How to Choose and Use One for Pool Training (2026)

About the author