Freestyle With Pull Buoy vs Freestyle Without: Which Should You Choose?

Updated November 2026

Freestyle with a pull buoy and freestyle without one are two different training tools, not competing styles. A pull buoy isolates your arms and shoulders by immobilizing your legs, which suits swimmers building upper-body strength and stroke pull. Freestyle without one is the full-body version, better for practicing timing, kick coordination and overall balance. Most swimmers benefit from using both, but the right emphasis depends on what you need most right now.

Criteria	Freestyle with Pull Buoy	Freestyle Without Pull Buoy
Muscles emphasized	Arms, shoulders, lats, core	Full body, including legs
Leg involvement	Minimal, legs float passively	Active kick and body rotation
Body position	Higher hips, less drag from legs	Natural position, more drag
Best for	Pull strength, catch technique	Timing, rhythm, endurance
Difficulty to balance	Easier to maintain stroke length	Requires coordinated kick

Muscle Focus and Strength Building

Freestyle with a pull buoy concentrates the workload on your upper body. Because the buoy keeps your hips and legs afloat, your lats, shoulders and triceps do most of the propulsion. Freestyle without one spreads effort across the kick and core as well. Winner for strength building: freestyle with pull buoy. Manufacturers typically recommend a standard foam buoy that sits between the thighs, though some swimmers use a smaller one to keep the challenge higher.

Body Position and Stroke Mechanics

Without a kick, your hips tend to drop, which creates drag and can hide flaws in your catch. The buoy lifts your legs and lets you feel whether your hand enters and pulls correctly. Freestyle without a buoy shows you how your stroke works as part of a full rotation, which is closer to race conditions. Winner for stroke feel: freestyle with pull buoy. Winner for realistic body position: freestyle without.

Endurance and Timing Practice

Swimming a long set with a pull buoy can feel steady, but it removes the kick that many swimmers rely on for rhythm. Full freestyle builds the coordination between arms, legs and breath that long-distance swimming depends on. Open-water conditions also demand a complete stroke. Winner for endurance and timing: freestyle without pull buoy.

Injury Risk and Joint Load

Pull-only work can be easier on the knees and ankles, which suits swimmers recovering from lower-body issues. However, repeated pulling with a large buoy can strain shoulders if the stroke is poorly controlled. Keep the set short and focus on a relaxed catch. Winner for lower joint stress: freestyle with pull buoy, provided form stays clean. If you have a shoulder or joint condition, consult a physical therapist or doctor before adding high-volume pull sets.

Pros & Cons

Freestyle With Pull Buoy

• Pro: Isolates arms and shoulders for targeted strength work.
• Pro: Helps you feel the catch and pull without leg interference.
• Con: Does not train kick, rotation or full-body timing.

Freestyle Without Pull Buoy

• Pro: Builds complete stroke, kick and breathing coordination.
• Pro: Matches the demands of racing and open-water swimming.
• Con: Harder to isolate weak points in the pull.

Which Should You Choose?

• Choose freestyle with pull buoy if you are building upper-body strength, correcting your catch, or recovering from a leg injury.
• Choose freestyle without pull buoy if you are preparing for a race, training for open water, or working on timing and endurance.

For pull-focused training: View on Amazon

For full-stroke sessions: View on Amazon

For a deeper look at how these sets fit into a session, see Swimming With a Pull Buoy: A Step-by-Step Guide for Better Pool Training and Pull Buoy Swimming Exercises: 6 Drills That Build Your Kick-Free Stroke. If you want to understand the tool itself first, What Is the Purpose of a Pull Buoy? How It Improves Your Swim Training (2026) covers the basics.

FAQ

Should beginners use a pull buoy for freestyle?

Beginners often benefit from short pull sets to learn the catch, but they should also practice full freestyle regularly. Balancing both prevents bad habits from forming around the buoy.

How long should a pull buoy set last?

Many coaches suggest keeping pull sets to a portion of the session, such as 200 to 400 yards, depending on your level. Adjust based on how your shoulders feel and whether your stroke stays controlled.

Can I swim freestyle with pull buoy every day?

Daily pull work is possible for some swimmers, but overuse can strain the shoulders. Rotate pull sets with full-stroke and kick work to keep training balanced.

Conclusion

Freestyle with pull buoy is the better choice for building pulling strength and refining your catch. Freestyle without one is essential for timing, endurance and race-ready technique. Most swimmers should use both, weighting the mix toward their current goal.

Related reading

• Why Use a Pull Buoy: 6 Benefits for Better Pool Training

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