Pull Buoy Workouts: Boost Upper Body Power in the Pool
If you're serious about swimming performance, training tools like pull buoys should be part of your regular routine. Designed to isolate your arms by keeping your legs afloat, a pull buoy helps swimmers focus on developing upper body strength, refining technique, and improving body alignment. Whether you're new to competitive swimming or aiming to refine your freestyle stroke, the right pull buoy workout can make a noticeable difference in your efficiency and endurance.
At Elsmore Swim Shop, we carry a wide selection of pull buoys for swimmers of all levels. In this guide, we’ll dive into how to structure workouts using a pull buoy and why it remains a staple in swim bags across the competitive swimming world.
What Is a Pull Buoy and Why Use One?
A pull buoy is a foam device placed between your thighs to keep your legs buoyant while you swim. By removing the need for a kick, you’re forced to rely solely on your arms to move through the water. This allows you to:
- Strengthen your shoulders, lats, and arms
- Fine-tune your arm mechanics and hand entry
- Maintain proper hip alignment and body position
Pull buoys are especially helpful during freestyle and backstroke drills but can also be used in breaststroke and butterfly sets with some modifications.
Benefits of Pull Buoy Workouts
1. Upper Body Development
Using a pull buoy targets your upper body muscles more than traditional swim sets. It helps build muscular endurance in the arms, shoulders, and core—muscle groups essential for sprinting and distance events.
2. Improved Body Awareness
When your legs are still, you're more likely to feel how your hips and torso align in the water. This awareness leads to better posture and more effective catch and pull phases.
3. Stroke Efficiency
By taking your kick out of the equation, you can pay closer attention to your hand placement, pull pattern, and breathing rhythm. It’s a great way to build consistency over longer intervals.
Sample Pull Buoy Workouts for Competitive Swimmers
Below are three sample workouts that use a pull buoy to help swimmers develop specific skills. These sets are perfect for mid-week practices or technique-focused sessions.
Workout #1: Strength and Endurance Focus
Gear needed: Pull buoy, paddles (optional)
Warm-Up:
- 300 swim (freestyle)
- 4×50 kick with board
- 4×50 drill/swim by 25
Main Set:
- 6×100 pull with buoy @ moderate pace (15 sec rest)
- 4×100 pull with buoy and paddles @ faster pace (20 sec rest)
- 200 easy pull, long strokes
Cool-Down:
- 200 easy swim
Tip: Try Speedo Pull Buoys or TYR Pull Buoys for comfortable training sessions that stay secure between your legs.
Workout #2: Technique and Control
Gear needed: Pull buoy only
Warm-Up:
- 400 swim choice
- 4×50 scull/swim combo
Main Set:
- 4×75 pull (focusing on early vertical forearm) @ 10 sec rest
- 3×100 pull with 3-count breathing pattern
- 4×25 pull with closed fists (great for catch awareness)
Cool-Down:
- 100 backstroke pull with buoy
- 100 swim choice
Workout #3: Distance Freestyle Set
Gear needed: Pull buoy, paddles (optional)
Warm-Up:
- 3×200 swim (last 50 choice stroke)
Main Set:
- 800 pull (focus on stroke rhythm)
- 4×100 pull with paddles (descend 1–4)
- 200 pull easy recovery
Cool-Down:
- 300 easy swim
How to Choose the Right Pull Buoy
When shopping for a pull buoy, comfort and buoyancy are key. Look for one that fits snugly between your thighs and doesn't shift during turns or flip turns. At Elsmore Swim Shop, we offer a variety of buoy shapes and sizes. For example:
- The Arena Freeflow Pull Buoy is ideal for swimmers who want a lightweight option.
- The FINIS Foam Pull Buoy provides more floatation, making it ideal for younger or developing swimmers.
If you’re not sure which buoy is right for your training goals, our staff is always available to help you find the best option.
Do's and Don’ts When Training with a Pull Buoy
Do:
- Keep a steady head position and neutral spine
- Focus on smooth, strong arm pulls
- Pair with paddles for added resistance when needed
Don’t:
- Overuse it to avoid kicking altogether—balance your training
- Let your hips sink—engage your core to stay horizontal
- Rely solely on a buoy for technique correction—mix in drill sets
Shop Pull Buoys and Training Gear at Elsmore Swim Shop
Ready to build upper body power and take your training to the next level? Visit the Elsmore Swim Shop training gear section to find everything from pull buoys to paddles and resistance tools. Whether you're prepping for your next meet or simply building endurance, having the right gear makes a difference.
Explore our full selection of pull buoys online, or stop by one of our store locations to talk with our experienced swim staff.
Related Products:
Pull buoy workouts are a reliable way to target your upper body and focus on stroke mechanics. Incorporating them into your weekly swim sets can help you swim with more control and consistency. With the right pull buoy and a structured plan, you’ll be better prepared for race day.
For high-quality training gear trusted by competitive swimmers across the country, shop Elsmore Swim Shop—your source for proven swim equipment.