The Ultimate Guide to Freestyle Pulling Exercises

The Biomechanics of the Freestyle Pull
The freestyle pull is the primary engine of forward propulsion, responsible for up to 90% of a swimmer’s speed. It is a complex, S-shaped pattern beneath the water’s surface, divided into distinct phases: the catch, the pull, the finish, and the recovery. Understanding these phases is critical to selecting and performing the correct exercises. The catch initiates the propulsive phase, where the hand enters the water, extends, and the elbow bends to a high position, anchoring the hand and forearm as a large paddle. The pull phase involves adducting the arm, drawing the hand inward and backward toward the body’s midline, generating significant force. The finish, or push phase, sees the hand accelerating past the hip, propelling the body forward. Finally, the recovery is the non-propulsive phase where the arm exits the water and swings forward to re-enter. Effective pulling requires maximizing the surface area of the forearm and hand, maintaining a high elbow position to engage the larger latissimus dorsi and pectoral muscles, and applying constant pressure against the water throughout the underwater trajectory.

Dryland Strength Training for the Freestyle Pull
Building raw strength and power outside the pool is non-negotiable for a dominant pull. Dryland exercises replicate the pulling motion, strengthen stabilizers, and build the muscular endurance necessary for maintaining technique over long distances.

• Pull-Ups and Chin-Ups: The cornerstone of pulling power. Pull-ups (overhand grip) directly mimic the freestyle pull’s lat engagement, while chin-ups (underhand grip) place greater emphasis on the biceps brachii. Variations like wide-grip, narrow-grip, and mixed-grip ensure comprehensive development of the back musculature. For swimmers, focusing on the concentric (pulling up) and eccentric (lowering down with control) phases builds both explosive power and stability. Assisted pull-up machines or heavy band resistance can help athletes build towards unassisted repetitions.

• Lat Pulldowns: An exceptional accessory exercise for the lats, especially for those still developing the strength for multiple pull-ups. The key is to avoid using excessive weight that compromises form. Swimmers should focus on pulling the bar to the upper chest, squeezing the shoulder blades together, and maintaining an upright torso rather than leaning back excessively. Single-arm lat pulldowns are particularly effective for addressing muscle imbalances and enhancing core stability, which is vital for a balanced stroke.

• Bent-Over Rows: This compound movement targets the entire posterior chain, including the latissimus dorsi, rhomboids, trapezius, and erector spinae. A strong back is a stable back, allowing for more force transfer from the pull to the core and lower body. Bent-over rows can be performed with a barbell, dumbbells, or resistance bands. The emphasis should be on pulling the weight towards the lower chest or abdomen while keeping the back straight and core braced, mirroring the water-pressure sensation during the pull phase.

• Dumbbell Rows: Performed in a split stance with one hand and knee on a bench, this exercise allows for a greater range of motion and isolates each side of the back. This unilateral training is crucial for identifying and correcting strength asymmetries that can lead to stroke inefficiency and potential injury. The movement pattern of pulling the dumbbell up and back towards the hip closely parallels the path of the hand during the freestyle pull’s finish phase.

• Medicine Ball Slams: While not a direct pulling mimic, medicine ball slams are a phenomenal power development exercise. They train the rapid, explosive contraction of the latissimus dorsi, core, and triceps—the exact chain required for a powerful catch and initial pull. The overhead motion also engages the serratus anterior, a key muscle for shoulder health and scapular stability during the recovery phase.

Resistance Band Exercises for Specificity and Tempo
Resistance bands are a swimmer’s best friend for replicating the unique resistance of water. Unlike weights, which provide constant resistance from gravity, bands provide variable resistance, increasing tension as the band is stretched. This closely mimics the feeling of increasing pressure on the hand and forearm as it moves through the pull.

• Band Pull-Aparts: A simple yet profoundly effective exercise for shoulder health. It strengthens the often-neglected muscles of the upper back, particularly the rear deltoids and rhomboids. This helps counteract the internal rotation dominance common in swimmers, promoting better posture and a more stable shoulder joint during the high-recovery phase. Focus on slow, controlled movements, squeezing the shoulder blades together at the peak of the contraction.

• Band Rows: Anchoring a band at chest height and pulling towards the body replicates the mid-pull phase with remarkable specificity. This can be done with both arms simultaneously or unilaterally. The constant tension provided by the band forces the stabilizer muscles to work intensely throughout the entire range of motion, building the endurance needed for the final laps of a race.

• High-Elbow Catch Drills with Bands: Anchoring a band to a stable object in front of you, simulate the initial catch phase. With a straight wrist and firm forearm, focus on pressing the hand and forearm backward while maintaining a high elbow position. This neuromuscular drill ingrains the proper high-elbow catch pathway into muscle memory, making it more automatic in the water.

In-Water Pulling Drills for Technique and Feel
The ultimate application of strength is in the water. These drills isolate the pulling motion, allowing swimmers to focus on technique, feel for the water, and apply the power developed in the weight room.

• Paddles Usage: Swim paddles are a double-edged sword; used correctly, they are invaluable. They increase the surface area of the hand, amplifying the sensory feedback and building strength by increasing resistance. They force the swimmer to use a proper, early vertical forearm catch, as failing to do so with paddles on will put immense strain on the shoulder. They should be used for short, focused sets with perfect technique, not for mindless lap swimming.

• Fist Drill: Swimming with clenched fists is the antithesis of paddles but equally important. By removing the hand’s surface area, the swimmer is forced to rely on the forearm to generate lift and propulsion. This drill dramatically improves the feel for anchoring the entire arm, not just the hand, and often leads to an immediate improvement in the high-elbow catch once the hands are reopened.

• Sculling Drills: Sculling is the art of moving water without actually taking a stroke. It is the fundamental skill for developing a sensitive and effective catch. Various sculling positions—front scull (out in front of the head), mid-scull (at the shoulder), and rear scull (near the hips)—teach the hand and forearm how to find and maintain pressure on the water at different points in the pull phase. It trains the fine motor control required for the subtle pitch adjustments of the hand that maximize propulsion.

• Pull Buoy and Ankle Strap Drills: Using a pull buoy between the legs immobilizes the kick, forcing all propulsion to come from the upper body. This allows for complete focus on the pull’s rhythm, rotation, and power. Adding an ankle strap, which binds the ankles together, takes this a step further by completely eliminating any kick contribution, ensuring the core and lats are solely responsible for driving the body forward and maintaining a horizontal body position.

Integrating Pulling Exercises into a Comprehensive Training Program
A haphazard approach to training yields haphazard results. Pulling exercises must be strategically integrated into a periodized training plan.

• Off-Season/General Preparation Phase: The focus is on building a broad strength base. This is the time for heavier compound lifts like bent-over rows, weighted pull-ups, and lat pulldowns. Volume is moderate with lower repetitions (e.g., 3-5 sets of 4-6 reps) at higher intensities to maximize strength gains.

• Pre-Season/Specific Preparation Phase: Strength work transitions towards more specific movements. The load may decrease slightly while velocity and specificity increase. Exercises like medicine ball slams, band-resisted swimming, and high-repetition paddle sets become more prevalent. The goal is to convert raw strength into swimming-specific power.

• In-Season/Competition Phase: The focus shifts to maintaining strength and power while prioritizing pool performance. Volume and frequency of dryland training are reduced to avoid fatigue before key swim sessions. Sessions are shorter and sharper, focusing on movement quality with exercises like band pull-aparts, light dumbbell rows, and explosive pull-ups.

• Taper Phase: Dryland strength work is drastically reduced or eliminated entirely. The goal is to allow the body to super-compensate, repair fully, and peak for competition. Light band work or very light technique-focused exercises may be used solely to maintain neuromuscular patterns without causing any fatigue. The primary focus is on feeling fast, powerful, and fresh in the water.