How to Use a Pull Buoy Freestyle: Between-the-Legs vs Ankle Strap (2026)

Updated November 2026

Learning how to use a pull buoy freestyle comes down to one choice that shapes everything else: where the buoy sits. The two most common setups are the classic between-the-legs placement and an ankle-strap or band-style attachment. The between-the-legs option is the better starting point for most swimmers who want to isolate their arm stroke, while the ankle strap suits swimmers who want a more natural body position or who find the buoy slipping out of place.

Criteria	Between-the-Legs Buoy	Ankle-Strap Buoy
Body position	Hips rise higher; more lift	Hips sit lower; closer to natural line
Setup time	Seconds; just slip it in	Requires fastening the strap
Stability during turns	Can shift if loosely held	Stays locked to the leg
Best for	Arm-stroke focus, beginners	Advanced technique, longer sets
Kick restriction	Kick is blocked completely	Kick is blocked completely

Body Position and Lift

The between-the-legs buoy lifts your hips noticeably, which helps beginners keep the legs from sinking. Manufacturers generally describe this style as a way to float the lower body without any kicking. The ankle-strap version keeps the buoy farther down the leg, so the hips stay lower and the body line looks more like a real freestyle stroke. Winner for lift: between-the-legs. Winner for natural position: ankle strap.

Setup and Ease of Use

Between-the-legs buoys take no time to set up. You squeeze them into place and start swimming, which makes them convenient for interval sets with frequent restarts. An ankle strap needs to be fastened snugly so it does not slide or rub. Owners often report that a strap that is too loose causes the buoy to drift during a flip turn. Winner for ease: between-the-legs.

Stability and Durability

A buoy held firmly between the thighs can shift when you push off a wall or turn, especially if the foam is worn. The ankle-strap design keeps the buoy locked in place, so you can focus on your catch and pull rather than readjusting. Strap-style buoys do add a small amount of wear on the strap itself, so check the fastener regularly. Winner for stability: ankle strap.

Best Stroke Focus

For a first lesson in how to use a pull buoy freestyle, the between-the-legs setup is usually easier to manage. Once your catch is consistent, the ankle strap lets you refine body rotation and streamline without the lift affecting your posture. Coaches often suggest starting with the simpler option and moving to the strap as your technique improves. Winner for beginners: between-the-legs. Winner for advanced swimmers: ankle strap.

Pros & Cons

Between-the-Legs Buoy

• Pro: Fast to set up and easy to remove between sets.
• Pro: Lifts the hips, which helps beginners stay horizontal.
• Con: Can shift during turns if the grip is loose.

Ankle-Strap Buoy

• Pro: Stays locked in place through turns and long sets.
• Pro: Keeps the hips lower for a more natural freestyle line.
• Con: Takes longer to put on and adjust.

Which Should You Choose?

• Choose the between-the-legs buoy if you are new to pull work, train in short intervals, or want the quickest setup. Try the View on Amazon as a widely used option in this style.
• Choose the ankle-strap buoy if you have a solid kick-free stroke, swim long continuous sets, or need a secure fit through turns. A strap-style option such as the View on Amazon suits this use.

For more guidance, read How to Use Pull Buoy Swimming: A Step-by-Step Guide for Pool Training and Speedo Pull Buoy Which Side Up: How to Orient It Correctly before your first session. If you also use paddles, Swim Paddles and Pull Buoy: How to Use Both for Stronger Pool Training explains how to combine them.

FAQ

Should a beginner use a pull buoy for freestyle?

Yes, most coaches recommend it for beginners learning arm mechanics. A between-the-legs buoy keeps the hips up so you can concentrate on your catch and pull. Consult a qualified swim coach if you have shoulder pain or an existing injury.

How long should I use a pull buoy in a workout?

Many training plans include pull sets of 200 to 400 yards as one part of a session. Keep the rest of the workout varied with kick and full-stroke swimming so your legs stay conditioned.

Can I use a pull buoy in open water?

Pull buoys are designed for pool training and are generally not used for open-water swimming. For open-water work, a tow float or dedicated safety buoy is the more appropriate tool.

Conclusion

Both setups teach the same core skill, so the best choice depends on your experience and how you train. Start with the between-the-legs style if you want quick setup and extra lift. Switch to an ankle strap once your stroke is steady and you need a secure fit through long sets.

Related reading

• Speedo Team Pull Buoy: How to Choose and Use One for Pool Training (2026)
• Purpose of Pull Buoy in Swimming: What It Does and How to Use It
• Pull Buoy and Band: How to Use Them Together for Stronger Swim Training

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