Do You Kick With a Pull Buoy? Kick vs No-Kick Compared (2026)

Updated November 2026

Do you kick with a pull buoy? The short answer is usually no. A pull buoy is designed to float your legs so you can isolate your arms and upper body, which means most swimmers keep their legs still. That said, the right choice depends on what you are training for. Pull-only sets build stroke strength and body position, while a light kick with the buoy can help you practice timing and balance. Swimmers who want to focus on arms should skip the kick, and those who want a more complete stroke will benefit from mixing in some kick-based work.

Criteria	Pull Buoy Only (No Kick)	Pull Buoy With Light Kick
Main training focus	Arm strength and catch	Timing and body balance
Leg position	Still, floated by buoy	Gentle flutter or two-beat kick
Best for	Stroke power and endurance	Rhythm and streamline
Difficulty for beginners	Lower	Moderate
Breathing control	Easier to maintain	Requires coordination

Training Focus: Arms Versus Full-Body Balance

A pull-only set keeps your legs out of the picture so your arms do most of the work. This makes it easier to notice a weak catch or a dropping elbow. Adding a light kick shifts attention toward how your hips and legs support the stroke. Winner for arm-focused training: pull only. Winner for full-body rhythm: light kick.

Leg Position and Body Alignment

The buoy sits between your thighs and keeps your hips high, which is the main reason most coaches recommend keeping the legs quiet. If you kick hard, you can create drag and push your hips down, which undoes the benefit. A gentle two-beat kick can help you keep a streamlined shape without losing the float. Winner for alignment practice: pull only, with a light kick added later.

Breathing and Stroke Control

Breathing is simpler when your legs are still, since you do not have to coordinate a kick with your head turn. Once you add kick, timing matters more and many swimmers lose their breathing rhythm at first. Owners often report that a few short sets of kick with the buoy help them find a steadier breath pattern. Winner for breathing practice: pull only for beginners, light kick for intermediate swimmers.

Long-Term Stroke Development

Pull-only work builds upper-body endurance, but a complete stroke still needs a working kick. Mixing both approaches across your week gives you the strength of pull sets and the coordination of kick sets. Consider pairing your buoy work with separate kickboard drills, since those target leg action more directly. Winner for complete development: a mix of both.

Pros & Cons

Pull Buoy Only (No Kick)

• Builds arm strength and a stronger catch
• Keeps breathing simple for beginners
• Con: does not train leg action or kick timing

Pull Buoy With Light Kick

• Trains rhythm and full-body timing
• Helps you practice a balanced, streamlined position
• Con: can cause hip drop and breathing problems if the kick is too strong

Which Should You Choose?

• Choose pull only if you are building arm endurance, working on your catch, or you are a beginner still learning breathing control.
• Choose a light kick if you already swim comfortably and want to practice rhythm, balance, and a more complete stroke.

For a buoy that suits pull-only sets, look at the View on Amazon, which is a common choice for pool training. If you want to add a kick with the buoy, a View on Amazon works well for separate leg drills. Many swimmers use both, which we cover in Swim Paddles and Pull Buoy: How to Use Both for Stronger Pool Training.

FAQ

Should beginners kick with a pull buoy?

Most beginners do better keeping their legs still at first. A pull-only set lets you focus on your arms and breathing without adding coordination demands. Once breathing feels steady, a gentle kick can be introduced.

How hard should you kick with a pull buoy?

Keep the kick light, using small movements from the hips rather than large splashes. A strong kick can push your hips down and reduce the float benefit. If your hips sink, reduce the kick intensity.

Can a pull buoy improve my kick?

A pull buoy trains your arms more than your legs, so it does not directly improve kick strength. For leg work, separate kickboard drills are a better choice. Our guide to Kickboard Exercises in Water: 6 Drills for a Stronger Kick covers targeted leg training.

Conclusion

Most swimmers should keep their legs still when using a pull buoy, since the goal is arm strength and body position. A light kick can be useful once your breathing and rhythm are stable. Pair buoy sets with kickboard work for a balanced routine that supports your full stroke.

Related reading

• Pull Buoy Swimming Exercises: 6 Drills That Build Your Kick-Free Stroke
• Why Use a Pull Buoy: 6 Benefits for Better Pool Training

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