How to Achieve Perfect Breaststroke Pull-Outs

The breaststroke pull-out is one of the most critical yet often overlooked aspects of competitive breaststroke. Executed after each start and turn, a strong pull-out can significantly improve efficiency, reduce drag, and save valuable seconds during a race. Swimmers who master this skill can gain a powerful advantage over competitors, especially in sprint events where every fraction of a second matters.

In this article, we’ll break down the mechanics of a perfect breaststroke pull-out, common mistakes, drills to refine the technique, and training tips for consistent execution.

🏊 Why the Breaststroke Pull-Out Matters

The pull-out sets the tone for your breaststroke lap. It combines streamlined body position, powerful underwater movement, and precise timing to maximize distance before transitioning into the stroke cycle.

Key benefits include:

• Reduced resistance through proper streamlining

• Maximized propulsion from the pull and kick

• Conservation of energy for mid-race performance

• Faster overall race times

⚙️ The Step-by-Step Mechanics of a Perfect Pull-Out

1. Streamlined Push-Off

• Push off the wall with arms fully extended, biceps tight to your ears.

• Keep your body as straight as possible to reduce drag.

• Engage your core and point your toes to maintain alignment.

2. First Glide

• Hold the streamline for a brief moment.

• Focus on maintaining speed from the push-off before initiating the pull.

3. Powerful Arm Pull

• Sweep your arms outward, then back in a circular motion along your body.

• Keep elbows high and close to your torso to maximize efficiency.

• Finish with hands tight against your thighs.

4. Dolphin Kick (Optional in FINA Rules)

• Perform a single, strong dolphin kick after the arm pull.

• This adds propulsion without breaking the rules of competitive swimming.

5. Breaststroke Kick + Recovery

• As your hands sweep forward again, execute a strong breaststroke kick.

• The timing is crucial: hands extend forward as legs finish the kick.

• Return to streamline before breaking the surface into your stroke cycle.

❌ Common Pull-Out Mistakes

• Rushing the glide: Not holding the streamline long enough to maximize momentum.

• Wide arm pull: Creates drag instead of propulsion.

• Early kick timing: Legs moving before hands are extended reduces efficiency.

• Poor streamline: Head lifted or arms not locked tightly overhead increases resistance.

🏋️ Drills to Improve Breaststroke Pull-Outs

1. Streamline Glide Drill – Push off and glide as far as possible before surfacing to reinforce body alignment.

2. Single Arm Pull-Outs – Practice just the arm motion underwater to refine technique.

3. Kick Timing Drill – Focus on delaying the kick until the arms extend forward.

4. Underwater Sprints – Simulate race starts and turns, emphasizing fast, powerful pull-outs.

   
   

🧠 Training Tips for Consistency

• Practice during every wall push-off in training, not just during drills.

• Film underwater video to analyze streamline, pull width, and timing.

• Strengthen your core and lats with dryland exercises (planks, pull-ups, medicine ball throws).

• Simulate race conditions by practicing pull-outs under fatigue in main sets.

✅ Conclusion

Perfecting your breaststroke pull-out requires a combination of streamline mastery, precise timing, and strength-based execution. By focusing on glide length, proper sequencing of pull and kick, and consistent practice, swimmers can turn this often-undervalued skill into a race-winning advantage.

If you want to improve your competitive edge in breaststroke, start by refining your pull-out—because the fastest part of the race happens underwater.