Power Pull Drills: Maximizing the Breaststroke Propulsion

Breaststroke is a rhythm-based stroke that relies heavily on timing, technique, and propulsion from both the arms and legs. While the kick often gets the spotlight, the pull phase is critical for driving forward momentum — especially in competitive swimming. Incorporating targeted power pull drills into your training helps maximize your stroke efficiency and overall speed.

In this article, we’ll explore how power pull drills can enhance your breaststroke propulsion and break down a few key exercises that are simple to implement but high in impact.

🏊 Why Focus on the Pull in Breaststroke?

Though many swimmers over-rely on the kick, the pull phase is crucial for initiating forward movement, maintaining rhythm, and conserving energy. An effective pull:

• Engages the lats, shoulders, and chest

• Starts with a powerful outward sweep

• Transitions into an inward, high-elbow movement

• Ends with a fast recovery forward

Improving the strength and technique of your pull can lead to better body position and faster split times.

🔄 Key Power Pull Drills for Breaststroke

1. Sculling with Resistance Bands

Attach resistance bands to a fixed anchor and practice the outward and inward motions of the pull. Focus on form and muscle engagement.

Purpose: Builds pulling strength and develops a feel for the water.

Pro Tip: Use varied resistance to simulate water pressure and increase difficulty over time.

2. Pull with Paddles Only (No Kick)

Use hand paddles and a pull buoy to isolate the arms. Swim breaststroke without kicking to emphasize the pull phase.

Purpose: Builds arm strength and fine-tunes pulling technique.

Pro Tip: Keep your tempo smooth and focus on a high elbow catch.

3. Underwater Pullouts with Resistance

Use drag suits or resistance cords during underwater breaststroke pullouts off the wall.

Purpose: Trains explosive power from a push-off and strengthens the extended pull phase.

Pro Tip: Incorporate 3–5 reps per set, resting for 30 seconds between each to maintain intensity.

4. Water Polo-Style Breaststroke Pulls

Swim a modified breaststroke keeping your head above water like in water polo, using exaggerated arm pulls.

Purpose: Builds upper-body endurance and forces a stronger pull to keep the head up.

Pro Tip: Try short sprints using this drill to build arm stamina and quick recovery.

✅ Tips for Effective Power Pull Training

• Maintain proper technique — power without control leads to wasted effort

• Mix resistance drills with standard swim sets for real-time application

• Warm up shoulders thoroughly to prevent strain or injury

• Track your progress through stroke count and distance per stroke (DPS)

🔚 Final Thoughts

Improving breaststroke propulsion requires deliberate, focused effort. Power pull drills are one of the most effective ways to strengthen your upper body, refine your stroke mechanics, and ultimately swim faster. Integrate these drills into your weekly routine, and you’ll start seeing noticeable gains in your performance.

Ready to level up your breaststroke? Start pulling with power today.