Is There A 'Right' Way To Pull In Freestyle?

Is There A 'Right' Way To Pull In Freestyle?

Abbie Fish of Ritter Sports Performance goes over various freestyle pulling techniques according to experts in the USA Swimming community. Techniques include straight arm freestyle, the S-pull, and the high elbow catch.

May 20, 2017 by Abbie Fish Fish
Is There A 'Right' Way To Pull In Freestyle?
Many masterminds behind stroke technique have delineated the best way to pull in freestyle. From the ​S-pull​ to a ​straight arm​, ​hybrid, ​or ​high elbow catch​ (EVF)​ -- it seems there is ​no universal opinion on which pulling technique is optimal for swimmers.

The purpose of this week's post is to bring all of the various pulling opinions to the forefront and let you digest -- the "right" way to pull in freestyle.

Before we dive deeper, here is a basic glossary of the terminology used:

S-Pull
Once the hand enters the water it swoops out and then back in before pulling down to the side.

Straight Arm
Zero to extremely little elbow bend in the pull underwater.

Hybrid
Shoulder-driven on the non-breathing side and hip-driven on the breathing side. Very similar to how ​Michael Phelps​ and ​Ryan Lochte ​swim.​

High Elbow Catch (EVF)
Early vertical forearm. The pulling arm is as close to 90 degrees as possible during the underwater pull. Similar to S-pull, however, there is no outward sweeping motion.



Let's get started...

In a general sense, there is not a single right way to pull in freestyle. With that being said, just because a professional swimmer is successfully swimming with a hybrid pulling pattern doesn't mean you will only be successful with a hybrid pattern ​OR if you do something other than a hybrid, you won't be as successful.

General Rule of Thumb

If you have a ​solid kick​good body rotation​, and ​ample shoulder flexibility -- use ​EVF

If you have a ​weaker kick, ​minimal body rotation, and ​less shoulder flexibility -- use a ​STRAIGHT ARM PULL

Swim Distance Rule of Thumb

​Shorter Races ​-- use a ​straight arm pull due to the fact that it generates ​more propulsion than an EVF.

​Longer Races​ -- use an ​EVF since it has ​less drag associated with it than a straight arm pull.

Swimming with a straight arm pull will avoid you pulling back with your elbow first -- "pulling like you are petting a cat" -- which generates basically no propulsion whatsoever.

In order to gain a comprehensive understanding on this issue, we consulted other experts in the swimming community. Here is what they had to say:

1.) USA Swimming (via Russell Mark, National Team High Performance Consultant)

​EVF Pull -- The sharper the elbow bend means the more water you can move back. This pull is more efficient. The EVF takes longer to set up (generally) -- more time out front. It is a wider pull and more distance oriented.

​Straight Arm Pull​ -- With less elbow bend, you move less water back. It's faster to get into from entry. There is more power associated with this pull. The pull is more narrow and more sprint-driven.

VISIT HERE for link to article and further explanation.

2.) SwimOutlet

​EVF Pull​ -- allows for an easy entry up top before the catch (fingertips slice into the water), while arm extends. Should be used during distance events.

​Straight Arm Pull​ -- allows for more resistance against your forearm, causing you to pull more water per stroke. Also, allows you to get your arms around faster than an EVF. It is a more strenuous pull on your shoulders than an EVF. Stick to this pulling pattern for sprint events.

VISIT HERE for link to article and further explanation.

3.) John Hopkins University Study

​S-Pull​ -- less lift forces associated with pull, which means less propulsion generated. It is a less fatiguing pull.

​Straight Arm Pull ​-- more lift forces associated (more propulsion generated). Must have considerable shoulder strength to perform this pull. A straight arm pull is ideal for any swimming distance.

VISIT HERE for link to article and further explanation.

4.) Swimming Technology Research, Dr. Rod Havriluk

​EVF Pull  -- should use a diagonal forearm as opposed to a vertical forearm. You would move your hand in front of the shoulder to a point directly beneath the head. The flexed elbow position allows much more forced to be generated versus a straight arm.

​Straight Arm Pull​ -- may improve your "push phase" -- or the ability to generate more force.

VISIT HERE for link to article and further explanation.

5.) Washington Post (via Katie Ledecky)

​Hybrid Pull​ -- lots of core strength needed. It is a looping stroke. "We found that it's a very hip-driven stroke, and I have really good rotation and rhythm with my hip rotation, and I get a lot of power out of my hips," Ledecky said. "So that stroke kind of maximizes that."

VISIT HERE for link to article and further explanation.

6.) FlowSwimming (via Coach Mark Hill)

​High Elbow Catch ​-- Use this for a longer freestyle race. The more parallel the shoulder line is with the bottom of the pool the higher the elbow. In a full catch-up stroke it is easiest to get a really high elbow. Also, be mindful that the shoulder is rotated towards the cheek in this style of pull.

​Deep-Surf Catch (Or Straight Arm) ​-- Use this for a sprint race. The opposite hand pushing back as the catch is driving forward and down. I like to think of a deep catch like reaching over a barrel. Rolling the forward over the base and pushing forward from the back of the elbow. The angle of entry is important too. If you're too close -- you will be choppy. If you're too far -- you lose the power from the shoulder rotation. Lastly, it is also important with a deep catch to push back but get shallower as you finish.

VISIT HERE for more from Coach Mark Hill.

7.) YourSwimLog (via Olivier Poirier-Leroy)

​S-Pull ​-- Use this for a middle and long distance races. The shallow pull creates less frontal drag, plus it's less stress on your shoulders. Overall, it's the easiest way to swim if you look at output versus energy expenditure.

​Deep-Surf Catch (Or Straight Arm) ​-- Use this for a sprint race. A way more taxing pull, but is more effective than the S-Pull.

VISIT HERE for link to article and further explanation.

8.) The Race Club (via Gary Hall)

​EVF​ -- Less drag and less power.

​Straight Arm Pull​ --  More power and more drag.

VISIT HERE for link to video and further explanation.

9.) Swim Speed (via Sheila Taormina)

​EVF​ --  Use a diagonal pull under the body.

VISIT HERE for link to website and further explanation.

10.) Swim Smooth

​EVF​ -- Slightly angle your fingertips down -- flex at the wrist. Try to avoid dropping your elbow, and tip your fingers in front "over a barrel" to initiate the catch. Bend the elbow and start pressing backwards against the water with the forearm and wrist.

VISIT HERE for link to article and further explanation.

Conclusion

As you can see from the abundance amount of other expert stroke technician's out there that there is not a universal way to pull in freestyle. You may chose your pulling pattern depending on your anatomy, swim distance, belief in lift forces, or kicking capabilities.

With all that being said, there is no one size fits all model in life -- which makes sense that there is not a one size fits all pull in the pool. No matter how you are choosing to pull -- hybrid, S-pull, straight arm, or high elbow. Be sure to remember one thing: You never lead a pull with your elbow itself!

Want a ​​​FREE stroke technique lesson from Abbie? -- HEAD HERE.
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​Abbie Fish has been in the competitive swimming realm for over 20 years. After capping off a successful career at University of Georgia, Abbie soon found herself back on the deck as a coach.

Currently, Abbie is a Technique Swim Coach at ​​​​Ritter Sports Performance. She spends her time analyzing race videos and studying different style of stroke technique. Become a Technique Toolbox member -- start your FREE 7-Day trial at www.rittersp.com/Toolbox or email Abbie at abbie@rittersp.com.
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