How to Perform a Double-Arm Pull Drill for Backstroke Power

Unlocking Core-Driven Strength and Propulsion — One Synchronized Stroke at a Time

Backstroke is often praised for its grace and rhythm, but beneath its smooth surface lies a demand for serious power—especially through the pull phase. While many swimmers focus on kick or rotation, the arms are the primary engine of propulsion in backstroke, contributing up to 80% of forward drive.

Enter the Double-Arm Pull Drill—a highly effective, yet underutilized exercise that isolates and amplifies upper-body strength, core engagement, and timing in backstroke. By pulling with both arms simultaneously (like a backstroke version of butterfly), swimmers build explosive pulling power, improve body alignment, and develop a deeper connection between stroke and core.

In this guide, we’ll break down how to perform the Double-Arm Pull Drill correctly, why it works so well, and how to integrate it into your training for measurable gains in speed and efficiency.

🌊 Why the Double-Arm Pull Drill Works

Unlike standard backstroke, where arms alternate, the double-arm pull:

• Forces symmetrical strength development — eliminating dominant-side compensation

• Engages lats, core, and scapular stabilizers more intensely

• Teaches chest-driven body position — preventing flat or arched postures

• Builds neuromuscular coordination for a stronger, faster single-arm stroke

“This drill doesn’t just build muscle — it builds awareness. You feel every ounce of water you’re moving.”— Elite Backstroke Coach, NCAA Level

🛠️ How to Perform the Double-Arm Pull Drill

✅ Step-by-Step Execution:

1. Body Position:

   • Float on your back in a tight streamline: arms extended overhead, biceps squeezing ears, core braced, hips high, toes pointed.

2. The Pull:

   • Simultaneously bend both elbows and press hands outward and downward (like opening a curtain), then sweep them powerfully toward your hips in a wide “keyhole” path.

   • Keep elbows higher than hands throughout the pull.

3. The Recovery:

   • After the pull, quickly shoot both arms forward together in a streamlined glide — like a backstroke dolphin recovery.

   • Maintain a straight body line; don’t arch your back.

4. Breathing:

   • Inhale as arms recover forward.

   • Exhale steadily during the pull and glide.

5. Kick:

   • Use a steady flutter kick throughout to maintain balance and momentum.

   • Avoid stopping the kick during the pull — it’s not a breaststroke pause!

🎯 Cue: “Pull wide, snap in, shoot forward — like drawing a bow and releasing an arrow.”

📈 Progressions for All Levels

🔹 Beginner: With Pull Buoy + Snorkel

• Place a pull buoy between thighs to eliminate leg fatigue

• Use a front-mounted snorkel to remove breath timing stress

• Focus purely on arm path and body alignment

• Sets: 4 x 25m

🔹 Intermediate: Full Coordination

• No equipment — full double-arm pull with natural breathing

• Emphasize synchronized arm movement and core stability

• Sets: 6 x 25m @ moderate effort

🔹 Advanced: Race-Pace Power Sets

• Add resistance: use drag socks or parachute (sparingly)

• Perform short bursts: 4 x 15m @ 95% effort

• Follow immediately with regular backstroke to transfer power

• Goal: Feel the contrast in stroke strength

💪 5 Key Benefits of the Double-Arm Pull Drill

Benefit	Why It Matters
Balanced Shoulder Strength	Prevents overuse injuries from asymmetrical pulling
Enhanced Lat Engagement	Builds the “V-taper” power essential for elite backstroke
Improved Streamline Awareness	Reinforces tight body position off walls and during recovery
Stronger Catch Mechanics	Teaches early vertical forearm (EVF) under load
Core-to-Arm Connection	Links torso rotation to arm propulsion — no “arm-only” swimming

🧠 Coaching Cues That Stick

🏹 “Pull like you’re hugging a beach ball — then launching it behind you.”

🪵 “Stay long — don’t crunch. Your power comes from length, not crunching.”

💥 “Shoot your arms forward like lightning — not like spaghetti.”

🧱 “Biceps squeeze ears on recovery — no chicken wings!”

🌬️ “Breathe on the shoot — not during the pull.”

⚠️ Common Mistakes — And How to Fix Them

Mistake	Why It’s Bad	Fix
Arching the lower back	Strains spine, drops legs	Cue: “Press belly button toward spine”
Pulling past the hips	Creates downward force, sinks hips	Cue: “Stop when hands reach thighs”
Recovering arms slowly	Kills momentum, disrupts rhythm	Drill: “Snap recovery like a whip”
Holding breath	Increases tension, reduces efficiency	Practice with snorkel first
Stopping the kick	Breaks body line, causes sinking	Remind: “Kick never stops — even during pull”

📅 Sample Workout Featuring Double-Arm Pull Drill

Warm-Up:

• 400m easy backstroke + freestyle

• 4 x 50m drills (6-kick switch, catch-up)

Technique Focus:

• 4 x 25m Double-Arm Pull (with pull buoy + snorkel)

• 4 x 25m Double-Arm Pull (no equipment)

• Rest: 30s between reps

Main Set:

• 6 x 50m Backstroke @ race pace

  • Odd lengths: Focus on powerful, high-elbow pull

  • Even lengths: Apply double-arm pull sensation to single-arm stroke

  • Rest: 45s

Cool-Down:

• 200m easy backstroke + shoulder mobility (band pull-aparts, sleeper stretch)

💬 Real Results from Swimmers

“I always felt my left arm was weaker. After 3 weeks of double-arm pull drills, my backstroke felt balanced — and my 100 time dropped by 1.3 seconds.”— Age-Group Swimmer, 14

“As a masters swimmer, this drill helped me rebuild lat strength after shoulder rehab. Now I finish stronger than ever.”— Masters Competitor, 52

Final Thoughts

The Double-Arm Pull Drill isn’t about mimicking a new stroke — it’s about amplifying the power already in your backstroke. It strips away the rhythm of alternation to reveal the raw strength, symmetry, and control that lie beneath.

When done with intention, this drill doesn’t just make your arms stronger — it makes your entire stroke more connected, more efficient, and more explosive.

So next time you push off the wall, don’t just pull.Pull together. Pull strong. Pull smart.

Because in backstroke, speed isn’t just in the kick —it’s in the synchronized surge of two arms working as one.

Pull wide. Snap in. Shoot forward. Glide far.

In backstroke, power isn’t solo — it’s symphonic. 💙🏊‍♂️