Swimming Training Program – Secret Tip – How to Pull Underwater in Freestyle swimming

Movie Ranking: four / five

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| January 21st, 2014 | Posted in Swimming |

25 Responses to “Swimming Training Program – Secret Tip – How to Pull Underwater in Freestyle swimming”

  1. theraceclub Says:

    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
    are greater.

  2. DDS0WNZZU Says:

    what is this, physics class?

  3. Per Stahlberg Says:

    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.

  4. Jennifer Smith Says:

    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!

  5. TheCriuz Says:

    Very clear story. Thanks.

  6. Julian Bolling Says:

    sosrrry i meant you tube vs fb…

  7. theraceclub Says:

    Usually about 100-120 degree maximum bend at the most bent section of the

  8. Julian Bolling Says:

    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……..

  9. theraceclub Says:

    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!

  10. awesomebuns Says:

    hey gary, is there anything i should do differently with double jointed

  11. theraceclub Says:

    With regard to the underwater pull, the hyperextension of the elbow doesn’t
    really come into play.

  12. Anne Shuck Says:

    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
    race club.

  13. Tomás Emilio Silva Ebensperger Says:

    your videos are by far the best ones i’ve seen regarding swimming advice.
    thank you

  14. Mark Sheridan Says:

    terrific stuff. thanks for the explanation

  15. 7zime Says:

    Awesome Tips Sir ^_^ I’ll Try All That Again And Again,..Thanks

  16. Tromin Says:

    Hi all, just wondering, does anybody know of a website with good strategy
    for distance ex. mile, 1000 for a younger swimmer?

  17. theraceclub Says:

    Thanks! We appreciate your comment. Gary Sr.

  18. theraceclub Says:

    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.

  19. vincereee Says:

    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

  20. appalloisis Says:

    probably a better coach than bob bowman, this guy explains the mechanics
    and science of all the aspects of a stroke

  21. theraceclub Says:

    They are not the only ones still living in the past.

  22. theraceclub Says:

    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

  23. 2Calam Says:

    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 🙂

  24. GShock112 Says:

    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
    video PLEASE. 🙂

  25. JC F Says:

    Excellent video….. you know a lot about of swimming …..thanks for
    sharing !