How to Fix a Dropped Elbow in Freestyle Arm Pull

A dropped elbow in the freestyle arm pull is a common technique flaw that can significantly reduce your propulsion and efficiency in the water. Whether you're a competitive swimmer aiming to shave time off your 100-meter split or a recreational swimmer looking to improve stroke mechanics, correcting this issue is critical for maximizing forward movement and reducing shoulder strain.

In this article, we’ll explain what a dropped elbow is, why it matters, and how to fix it using targeted drills, cues, and strength training.

🧠 What Is a Dropped Elbow?

In freestyle, an ideal pull begins with the "early vertical forearm" (EVF) position. This means your elbow stays high and stable, while your hand and forearm rotate downward and backward to catch the water.

A dropped elbow happens when the elbow collapses or leads the motion during the catch phase, causing the arm to sweep downward rather than backward. This:

• Reduces propulsion

• Increases drag

• Wastes energy

• Increases risk of shoulder impingement

🚨 Signs You’re Dropping Your Elbow

• You feel like you’re slipping through the water with little propulsion.

• Your hand enters correctly but immediately drops below the elbow.

• You're using more energy to maintain speed.

• Video or coach feedback shows a lack of EVF during the pull.

✅ How to Fix a Dropped Elbow: Step-by-Step

1. Understand Proper Arm Mechanics

The ideal freestyle pull follows this sequence:

• Arm enters in front of the shoulder, fingertips first.

• Extend forward fully and begin to "set the catch".

• Keep the elbow high while the hand drops below it, forming an early vertical forearm.

• Pull back with the forearm pushing water backward — not downward.

2. Drills to Correct Dropped Elbow

🔹 Fingertip Drag Drill

• Swim freestyle while dragging your fingertips across the surface during recovery.

• Encourages high elbow position during both recovery and catch.

🔹 Sculling Drill (Front Catch Position)

• Float face down with arms extended, hands just outside shoulder width.

• Scull in a small figure-8 motion with hands and forearms.

• Focus on keeping elbows high and leading the movement with forearms.

🔹 Single Arm Freestyle with Paddle

• Swim with one arm, using a paddle on that side.

• Focus on EVF mechanics, ensuring elbow stays higher than the wrist through the catch.

🔹 Catch-Up Drill

• Swim freestyle using one arm at a time while the other remains extended.

• Allows greater focus on technique and catch positioning.

✅ Perform these drills slowly to emphasize precision and muscle memory.

3. Use Visual and Tactile Cues

• Imagine “reaching over a barrel” to set the correct forearm angle.

• Picture your elbow pointing out to the side rather than down.

• Feel for water pressure on your forearm during the pull — if it’s missing, your elbow may be dropping.

4. Strength and Mobility Work

A dropped elbow can sometimes stem from poor shoulder mobility or weak upper back muscles. Improve strength and mobility with:

🏋️‍♀️ Dryland Exercises:

• Resistance band pulls (simulate high-elbow pull)

• Wall slides for shoulder mobility

• Face pulls or TRX rows to strengthen upper back

• Internal/external rotation with light dumbbells

5. Use Video Feedback or Mirror Drills

• Record your stroke from the front and side.

• Look for elbow height relative to your hand during the catch.

• Use underwater mirrors in practice to self-correct in real-time.

⏱️ Sample Drill Set for Fixing Dropped Elbow

Warm-Up:

• 2x100 Freestyle Easy

Drill Set:

• 4x25 Fingertip Drag

• 4x25 Sculling Drill (front position)

• 4x50 Single Arm Freestyle with Paddle

• 4x50 Catch-Up Drill (EVF focus)

Main Set:

• 4x100 Freestyle @ moderate pace

  • Focus on EVF and pulling water back, not down

Cool Down:

• 100 Easy Backstroke or Choice

🏁 Final Thoughts

Fixing a dropped elbow in freestyle isn’t about swimming harder — it’s about swimming smarter. By mastering the early vertical forearm position and using targeted drills, strength exercises, and stroke awareness, you can improve both your efficiency and speed in the water.

Be patient — it takes time and repetition to replace muscle memory, but the payoff is well worth it.