Purpose of Pull Buoy in Swimming: What It Does and How to Use It

Updated November 2026

The purpose of pull buoy in swimming is to float your legs so you can train your arms, shoulders, and upper back without kicking. Once you understand what the buoy changes, you can use it to work on stroke mechanics, body position, and endurance in a focused way. This guide explains how it works, how to use it, and what to avoid.

What a Pull Buoy Actually Does

A pull buoy is a foam float, usually shaped like a figure eight, that sits between your thighs or just above your knees. Because foam floats more than legs do, it lifts your hips and lower body to the surface. That removes most of the work your legs would normally do to keep you afloat, so your arms carry the load of propulsion.

The result is a more stable, horizontal body position. Many swimmers with a dropped-hip or sinking-legs tendency find their true alignment becomes obvious when the buoy holds them flat.

How to Use a Pull Buoy for Better Arm Work

Pull sets are where the buoy earns its place in a workout. Use the following steps to get the most from each session.

1. Place the buoy snugly between your thighs, just above the knees, and check that it does not slip when you rotate.
2. Keep your ankles together or lightly crossed. Some coaches recommend a gentle ankle band to prevent kicking, but the buoy alone is enough for most swimmers.
3. Start with a 50-yard or 25-meter pull at moderate effort. Focus on a long reach and a high elbow during the catch.
4. Rotate your torso with each stroke so your hips and shoulders move as one unit, not in a flat line.
5. Rest 10 to 20 seconds between repeats, then repeat for the target set, such as 8 x 50 at a steady pace.

Building Strength and Endurance With a Pull Buoy

Because the buoy removes the kick, your arms and shoulders work harder to maintain speed. Over several weeks, this builds the muscles that drive your freestyle and backstroke. Owners often report that pull sets feel more demanding than they look, especially on longer intervals.

Consider the following training variations once you are comfortable with the basic set:

• Descending sets, where each 50 is faster than the last
• Paddle-and-buoy combinations for extra resistance (use with care, see the note below)
• Breathing pattern changes, such as bilateral breathing every three strokes

Using a Pull Buoy to Check Your Body Position

A pull buoy also reveals technique problems that a kick can hide. If your head lifts to breathe and your hips sink noticeably, your body is not streamlined. Try a set of 25s with a slow, deliberate stroke and watch for a flat, long line from fingertips to toes. Video from the pool deck, filmed from the side, can confirm what you feel.

Common Mistakes and Tips

• Placing the buoy too low, which pushes your hips down and creates drag. Keep it just above the knees.
• Lifting your head to breathe too high. Turn your head to the side and keep one goggle in the water.
• Crossing the ankles too tightly, which can cause cramping. Keep them relaxed and close.
• Using the buoy for every session. Balance pull work with kick and full-stroke sets.
• Pulling too hard with paddles too early. Master the buoy first before adding resistance.

Recommended Gear

A standard foam pull buoy is the core item for this type of training, and a figure-eight shape is the most common design swimmers use for arm sets. A pair of well-fitting goggles helps you keep your face in the water during breathing sets, which matters when your body is floating high. If you want to pair pull work with a kickboard for a full session, a kickboard set covers both areas.

• A figure-eight foam pull buoy, for the basic arm-isolation work described above. View on Amazon
• Swim goggles with a comfortable seal, so you can keep your face in the water during long pull sets. View on Amazon
• A combined kickboard and pull buoy set, for mixing drills in one session. View on Amazon

For more detail on choosing and using these tools, see Swimming With a Pull Buoy: A Step-by-Step Guide for Better Pool Training and Speedo Team Pull Buoy: How to Choose and Use One for Pool Training (2026). If you are comparing sets, Top 4 Pull Buoy and Kickboard Sets for Swim Training covers several options.

FAQ

Does a pull buoy make swimming easier?

It makes your lower body float, so the workout shifts to your arms and upper back. Pull sets are generally harder on the arms and shoulders than full-stroke swimming at the same pace.

Where should I hold a pull buoy?

Hold it between your thighs, just above the knees, and keep it snug so it does not shift while you swim. Holding it at the ankles is a different drill with a different purpose.

How often should I use a pull buoy?

Most swimmers include pull sets in one or two sessions per week, depending on their goals. Balance them with kicking and full-stroke work so your technique stays well-rounded.

Conclusion

The purpose of pull buoy in swimming is to isolate your arms, reveal your body position, and build upper-body endurance. Use it with proper placement, clean breathing, and a balanced training plan. Consult a qualified swim coach if you have shoulder pain or an injury, since the buoy can change load on the joints.

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