Pull Buoy Swimming Exercises: 6 Drills That Build Your Kick-Free Stroke

Updated November 2026

Pull buoy swimming exercises isolate your arms and upper body by keeping your legs still between a float held at the hips or thighs. The result is a clear view of your pull, your body position and your breathing without the distraction of kicking. Used with a little structure, these drills can strengthen your catch and help you hold a flatter, more efficient line in the water.

Why a Pull Buoy Changes Your Stroke Work

When your legs float, your hips and core have to stay level to keep the body horizontal. That shifts the work to your shoulders, lats and triceps, and it exposes sloppy body rotation fast. Many coaches use buoy sets specifically to show swimmers where their pull is weak or uneven.

Shopping for one? See our guide: Top 4 Pull Buoy and Kickboard Sets for Swim Training.

Because the legs are not contributing propulsion, the pace will feel slower than a full stroke. That is intentional. Focus on the quality of each pull rather than the number of laps.

Core Pull Buoy Drills to Try

Start with these four exercises in a single session, resting 15 to 20 seconds between repeats:

1. Freestyle pull, 4 x 50 yards: Hold the buoy between your thighs. Keep your head in a neutral position and breathe every three strokes.
2. Fist pull, 4 x 25 yards: Close your hands into loose fists. This forces you to use your forearms rather than your hands, which builds a stronger catch.
3. Catch-up pull, 4 x 25 yards: Pause with both hands extended in front until one hand touches the other before starting the next pull. This slows the rhythm and builds timing.
4. Three-stroke breathing, 4 x 50 yards: Take a breath every third stroke, alternating sides. Keep your face low and your eyes looking down at the pool bottom.

Setting Up a Pull Buoy Training Session

A typical session might look like this for a 60 to 75 minute workout:

• Warm-up: 200 yards easy swim, mixed strokes
• Main set: the four drills above, two rounds
• Build set: 4 x 100 yards freestyle with buoy, descending 1 to 4 on pace
• Cool-down: 150 yards easy, no buoy

Keep the buoy position consistent. Place it between the thighs for most drills and move it to the calves only if you want to challenge your kick-free balance further.

Common Mistakes With Pull Buoy Training

• Pulling too fast. Slow each stroke so you can feel the water on your forearm.
• Lifting your head to breathe. Rotate the body and keep the head in line with your spine.
• Dropping the hips. A buoy that slides down your legs usually signals a body position issue to fix at the core.
• Using the buoy for every session. Balance buoy work with full-stroke swimming so your kick and timing keep pace.

For a broader look at structuring these sets, see Swimming With a Pull Buoy: A Step-by-Step Guide for Better Pool Training. If you want to compare what kinds of buoys are available, Speedo Team Pull Buoy: How to Choose and Use One for Pool Training (2026) covers sizing and shape.

Recommended gear

• Speedo team pull buoy: A narrow, firm design that many lap swimmers use because it stays between the thighs without rolling. View on Amazon
• Finis Agility paddles: These add resistance to the hand, which can sharpen your catch once the buoy drills feel comfortable. View on Amazon

FAQ

How often should I use a pull buoy in my workouts?

Most swimmers use one to three buoy-focused sets per week, mixed with full-stroke and kick sessions. Overuse can make your kick feel weak, so keep the balance in mind.

Can pull buoy exercises help beginners?

Yes, beginners often benefit from the extra stability a buoy provides while they learn breathing and arm mechanics. Start with shorter distances and slower pace.

Should I stop if my shoulders hurt?

Yes. Shoulder pain during swimming should not be ignored, and anyone with a persistent injury should consult a doctor or physical therapist before continuing.

Conclusion

Pull buoy swimming exercises give you a focused way to build arm strength, timing and body position. Start with the four core drills, keep the pace controlled and balance buoy work with full strokes. Over several weeks, the improvement in your catch and line will show up when you swim without the float.

Related reading

• 6 Best Swims with Pull Buoy Options for Pool Training (2026)
• 5 Best Kickboard and Pull Buoy Sets for Swim Training (2026)
• Swimming Exercises With Kickboard: A Step-by-Step Guide for Pool Training
• Is Swimming With a Kickboard Good Exercise? Benefits and Limits

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