Movie Ranking: four / five
Since the body should be rotating during the underwater pull, the shoulder
goes from a negative position (with a high elbow) at the beginning of the
underwater pull to a neutral, then positive angle as the hand moves
backward. The mechanical power increases to a maximum somewhere around the
shoulder, then diminishes thereafter until the end of the pull. With a deep
pull the negative angle is less or not at all…but the frontal drag forces
what is this, physics class?
Forgive me but i think its quite opposit of what you are telling. You must
be more strong with a bend elbow than a straight arm. For ex try to hold a
weight with a straight arm versus a bend arm in front of you. Wich is
easier? And the drag must
be more with an early catch with high elbow vs straight arm for ex 45
degrees pointing. (I tried these in the pool only kicking). And i dont
think a straight arm pull is an option. The reason sprinters dont have such
high elbow is it is impossible to do that with such high strokerate and
power when you throw down your hand in water. This is only my opinion.
Maybe im wrong.
I love your videos. You explain the science behind everything and it just
makes so much more sense. Wish my swim team coach back in the day would
have been able to explain it easily as you do!
Very clear story. Thanks.
sosrrry i meant you tube vs fb…
Usually about 100-120 degree maximum bend at the most bent section of the
hi garry this is from sri lanka. thanks so much for sharing your knowledge
with us via fb…. question is what about the back stroke pull? how much of
a bent arm is needed to be efficient……..
Double jointed elbows means that they hyperextend and is a great advantage
in streamlining. Make sure you get your arms behind your head (chin on your
chest), squeeze your elbows together until they touch (if possible) and
pull the shoulders forward as far as possible. You just may have the lowest
drag coefficient on the planet with that shape in the water!
hey gary, is there anything i should do differently with double jointed
With regard to the underwater pull, the hyperextension of the elbow doesn’t
really come into play.
I tried this tip in the water and noticed (at least) a 50% increase in
speed. By raising the elbow during the pull, efficiency is automatically
increased by deceasing the frontal drag. I understand the physics. THANKS
your videos are by far the best ones i’ve seen regarding swimming advice.
terrific stuff. thanks for the explanation
Awesome Tips Sir ^_^ I’ll Try All That Again And Again,..Thanks
Hi all, just wondering, does anybody know of a website with good strategy
for distance ex. mile, 1000 for a younger swimmer?
Thanks! We appreciate your comment. Gary Sr.
Yes…some coaches still teach the S-shaped pull…but most elite coaches
now recognize that is not the way to pull with maximum power.
We can make consideration for 3 “articulation” : 1st. body rotation, 2nd
shoulder, 3rd elbow. Early body derotation can compensate the lack of high
elbow. But most of the swimmers are dissynergic between scapular belt
(pectoral arch/ shoulder girdle /upper body) and pelvic belt (lower body):
they rotate the thorax, but do not rotate so good the hips. In this case,
when loose power of whole body derotation (upper + lower body), they use
only upper-body derotation force to make the stroke
probably a better coach than bob bowman, this guy explains the mechanics
and science of all the aspects of a stroke
They are not the only ones still living in the past.
The higher the elbow, or the more in line with the body’s motion, the less
the frontal drag. The propulsive power is less there but the net speed is
thanks mate! i found that out too and ive been trying my best to get to
open water as much as possible. its more accurate training…and its free
If possible, coach, I’d like to see why my swimming coaches want me to
twist the hand in a sort of butterfly move. To me it feels like a minimal
advantage at the expense of extra elbow and shoulder stress. Pushing
outwards with the hand can be dangerous and not advisable but maybe there’s
a way to do it correctly? In other words, they DO tell me to do it and I
can, but I keep reverting to the normal free style. I need to SEE it in the
Excellent video….. you know a lot about of swimming …..thanks for
© 2016 BTAC Swim