Pull-Only Drill: Focusing on Arm Mechanics in Breaststroke

Isolate, Refine, and Master the Most Misunderstood Phase of Breaststroke

In breaststroke, the arms don’t just pull — they set the rhythm, create lift for the breath, and dictate the timing of the entire stroke. Yet most swimmers — and even coaches — underestimate the pull’s complexity, focusing instead on the kick or glide. The result? A weak, wide, or inefficient pull that breaks timing, creates drag, and kills momentum.

The solution? Pull-Only Drill — a powerful, focused exercise that removes the legs entirely, allowing swimmers to isolate, analyze, and perfect their arm mechanics without distraction.

In this guide, we’ll break down why the pull matters more than you think, how to perform the Pull-Only Drill correctly, and how this one simple drill can transform your breaststroke from sluggish to seamless.

🐸 Why the Pull Is the Hidden Engine of Breaststroke

While the kick provides ~70% of propulsion in breaststroke, the pull is the conductor of the orchestra:

• It initiates the breath — a strong, high-elbow catch lifts the chest, allowing a quick, low breath

• It sets timing — the hands must snap together before the kick begins

• It reduces drag — a compact, legal pull keeps the body streamlined

• It prevents “fly-crawl” — pulling past the shoulders creates downward force, sinking the hips

“A great breaststroke pull doesn’t just move water — it moves the whole stroke forward in time.”— Dave Salo, USC Trojan Swim Coach

🛠️ How to Perform the Pull-Only Drill

✅ Basic Setup:

• Use a pull buoy between your thighs to eliminate leg movement and keep hips high

• Use a snorkel (optional but highly recommended) to remove breath timing stress and focus purely on arm path

• Keep head neutral — eyes down, chin slightly tucked

✅ The Perfect Pull Sequence:

1. Entry: Fingertips enter shoulder-width apart, thumbs first

2. Catch: Bend elbows early — sweep hands slightly outward and downward

3. Pull: Press water inward and backward (not down!) — like scooping toward your chest

4. Snap: Hands meet under your chin, palms facing each other

5. Recovery: Elbows lead, hands relax — “zipper” motion forward to streamline

🎯 Cue: “Pull with your forearms — your hands are just along for the ride.”

⚠️ Rule Reminder: Hands must not go past the shoulders (FINA SW 7.3) — or it’s illegal in competition.

📈 4 Progressions for All Levels

🔹 Beginner: Static Pull + Glide

• Pull once, then glide in streamline for 3–5 seconds

• Focus: Feel the water pressure on your forearms

• Sets: 4 x 25m

🔹 Intermediate: Continuous Pull-Only

• Swim full breaststroke arms with pull buoy

• Breathe every stroke — lift head with the pull, submerge on recovery

• Focus: Compact “heart-shaped” pull, no wide sculling

• Sets: 6 x 25m

🔹 Advanced: Fists-Only Pull

• Swim with closed fists — forces high-elbow catch and forearm scull

• Reveals if you’re “paddling” with flat hands

• Sets: 4 x 25m

🔹 Elite: Race-Pace Pull-Only

• Pull at 90–95% effort with snorkel

• Focus on fast snap and quick recovery

• Sets: 8 x 25m — build to 50m

💪 5 Key Benefits of the Pull-Only Drill

Benefit	Why It Matters
Eliminates Kick Compensation	Forces arms to do the work — no hiding behind a strong kick
Builds High-Elbow Catch	Teaches early vertical forearm (EVF) for maximum propulsion
Improves Timing	Reinforces “pull → snap → kick” sequence
Reduces Drag	Trains compact, legal pull path — no “keyhole” deep dive
Enhances Breath Control	Links breath to pull lift — prevents head-lift panic

🧠 Coaching Cues That Stick

🐸 “Pull like you’re hugging a beach ball — then snap it shut.”

🖐️ “Your forearm is your paddle — your hand is just the handle.”

⚡ “Press backward — don’t push down.”

🧱 “Elbow leads. Hand follows. Like a zipper.”

🌊 “Feel the water. Don’t fight it.”

⚠️ Common Mistakes — And How to Fix Them

Mistake	Why It’s Bad	Fix
Pulling past shoulders	Creates downward force, sinks hips	Cue: “Stop when hands meet under your chest”
Flat hand entry	Reduces surface area, weak catch	Cue: “Fingertips first — like slicing into water”
Rushing recovery	Disrupts timing, causes crossover	Cue: “Let your elbow lead — let your hand hang loose”
Lifting head too high	Drops hips, increases drag	Cue: “Breathe forward — not up — like a spy”
No snap	Hands drift apart — loses propulsion	Drill: “Clap hands under chin” to feel snap

📅 Sample Pull-Only Workout (45 Minutes)

Warm-Up:

• 400m easy choice

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

Technique Focus:

• 4 x 25m Pull-Only (snorkel, pull buoy) — focus: high-elbow catch

• 4 x 25m Fists-Only Pull — focus: forearm pressure

• 4 x 25m Pull-Only (no snorkel) — focus: low, quick breath

Main Set:

• 6 x 50m Breaststroke — apply pull mechanics from drill

• Focus: “Pull compact. Snap fast. Glide smart.”

• Rest: 30s

Cool-Down:

• 200m easy backstroke

• 5 min shoulder mobility (band pull-aparts, sleeper stretch)

💬 Real Results from Swimmers

“I used to think my breaststroke was strong — until I did the pull-only drill. I realized I was pulling like a dog paddling. Now I pull like a machine.”— National Champion, Age 17

“My coach made me do 100 reps of pull-only breaststroke. I hated it. Then I dropped 1.8 seconds in my 100 breast.”— Masters Swimmer, Age 44

Final Thoughts

The pull is the heartbeat of breaststroke. It’s not the loudest part — but it sets the pace for everything else.

By isolating it with the Pull-Only Drill, you don’t just improve your arms. You refine your timing. You protect your hips. You unlock your speed.

So next time you hit the pool, don’t just swim breaststroke.

Isolate it. Refine it. Own it.

Pull narrow. Press deep. Snap fast. Glide far.

Because in breaststroke, speed doesn’t come from the legs — it comes from the hands that learned to hold the water. 🐸💙