Hand Paddles: Sizes, Benefits and Safe Use
Paddles are a favourite with club squads, masters swimmers and triathletes, and they're also the training aid most likely to cause problems if used carelessly. This guide sits within our swim training equipment guide and covers how to get the benefits without the sore shoulders.
What do hand paddles train?
- Pull strength: more water per stroke means more resistance for your arms and back.
- Catch and feel: paddles exaggerate a poor hand entry, so you notice and fix it.
- Distance per stroke: encouraging a long, strong pull.
How do you choose the right paddle size?
Choosing a Paddle Size
| Paddle | Who it suits | Why |
|---|---|---|
| Small, or finger paddles | Beginners to paddles, juniors, technique work | Light load, focus on feel |
| Medium | Regular club and masters swimmers | Balanced strength and technique |
| Large | Experienced swimmers with strong shoulders | Heavy load for strength sets |
As a rule, a paddle shouldn't be much bigger than your hand when you start. Our swimming paddles include smaller sizes for building up gradually.
The mistake: Starting with big paddles and long sets because they make you feel fast and strong.
What happens: Shoulder load jumps suddenly, and a niggle can become an injury that keeps you out of the water for weeks.
How to avoid it: Start small and short: a few 50m repeats, building gradually over several weeks. Stop at the first sign of shoulder pain.
How do you use paddles safely?
- Warm up properly without paddles first.
- Use them for short sets at first, such as 4 x 50m.
- Focus on a clean hand entry and a long, smooth pull.
- Stop if you feel any shoulder discomfort.
- Build up the volume over weeks, not days.
Should you use paddles with a pull buoy?
It's a classic combination for upper body strength, but it doubles the load on your arms, so treat it as an advanced set. Our guide on how to use a pull buoy includes a progression that adds paddles gradually. Our pull buoys pair well with them.
THREE PADDLE RULES
THREE PADDLE RULESSmall first
Small firstA paddle close to your hand size is the right start.
Short sets
Short setsBuild volume over weeks, not in one session.
Technique first
Technique firstPaddles amplify bad habits as well as good ones.
Who shouldn't use paddles?
Swimmers with existing shoulder problems, beginners still learning their stroke, and young children. If you're unsure, ask your coach. For the other core aids, see pull buoys, kickboards and fins. If you're carrying a growing kit list, our swim bag comparison will help. Our swimwear experts can help you choose a paddle size.
Why Buy Training Aids From Allens Swimwear
We've supplied club squads and masters swimmers with training kit for 50 years.
Written by a swimwear specialist at Allens Swimwear, 50 years of expert fitting. Updated 28 October 2026.
Frequently Asked Questions
What size swimming paddles should I get?
Start with a paddle close to your hand size, or slightly bigger. Small paddles put less load on your shoulders and help you focus on technique.
Are hand paddles bad for your shoulders?
They add load, so overuse or paddles that are too large can cause problems. Start small, keep sets short and stop if you feel pain.
Should beginners use swimming paddles?
Not until their technique is sound. Paddles exaggerate stroke flaws, so they're best for swimmers who already swim front crawl confidently.
Can you use paddles with a pull buoy?
Yes, it's a popular strength set, but it's demanding. Build up to it gradually.
What are finger paddles?
Small paddles that cover only the fingers. They add less resistance and are mainly used for feel and technique.