How to Use a Pull Buoy: Three Sessions
The pull buoy is the most popular training aid in swimming, and one of the most misused. Get it right and it builds strength and technique fast; get it wrong and you'll wiggle down the lane with your hips swinging. This post sits within our swim training equipment guide and includes three sessions to try.
Where should a pull buoy go?
Between your upper thighs, with the narrower part of the figure-of-eight shape facing forwards. Squeeze it just enough to hold it in place; gripping hard tenses your whole body. Keep your legs together and relaxed, with no kick.
What does a pull buoy train?
- Arm pull and catch: with your legs floated, you can feel every stroke.
- Upper body strength: your arms and back do all the work.
- Body rotation: you have to rotate from your core to swim efficiently.
- Breathing patterns: a stable body makes bilateral breathing easier to practise.
The mistake: Letting the hips swing side to side to keep moving forward.
What happens: The stroke becomes a wriggle, your shoulders take extra strain and the drill teaches bad habits.
How to avoid it: Engage your core, rotate your hips and shoulders together and slow down until it feels controlled.
Which pull buoy sessions should you try?
THREE SESSIONS
THREE SESSIONSBeginner (800m)
Beginner (800m)Warm up 200m. Pull 4 x 50m, 30 seconds rest. Swim 4 x 50m. Cool down 200m.
Club swimmer (2,000m)
Club swimmer (2,000m)Warm up 400m. Pull 8 x 100m on a steady turnaround, breathing every 3. Swim 4 x 100m. Cool down 400m.
Masters (1,500m)
Masters (1,500m)Warm up 300m. Pull 3 x 200m, focusing on long strokes. Swim 4 x 75m. Cool down 300m.
Notice that each session finishes with a swim set. That's where you put the arm work back into your full stroke.
Should you add paddles?
Paddles and a pull buoy together make a classic strength set, but they add load to the shoulders. Only add them once your technique is sound, and start with small paddles. Our guide to hand paddles explains sizing and safe use. Our swimming paddles include smaller sizes for building up.
Pull Buoy Progression
| Stage | What to do | Focus |
|---|---|---|
| Weeks 1 to 2 | Short pull sets of 50m | Core control, no hip swing |
| Weeks 3 to 4 | Longer pull sets of 100m to 200m | Long strokes, steady breathing |
| Week 5 onwards | Add small paddles to some sets | Pull strength, clean catch |
Which pull buoy should you buy?
Adults suit a standard pull buoy; children and smaller swimmers suit a junior size. Larger buoys give more lift for swimmers whose legs sink. Our pull buoys come in both sizes. For a wider look at the core training aids, see pull buoys, kickboards and fins. If you're carrying kit to a club for the first time, our swim bags comparison helps. Our swimwear experts are happy to help with sizing.
Why Buy Training Aids From Allens Swimwear
We've supplied club squads and masters swimmers for 50 years.
Written by a swimwear specialist at Allens Swimwear, 50 years of expert fitting. Updated 14 October 2026.
Frequently Asked Questions
Where do you put a pull buoy?
Between your upper thighs, held with a light squeeze. Keep your legs together and relaxed, and don't kick.
Is swimming with a pull buoy easier?
It can feel easier because your legs float, but it works your arms, shoulders and core much harder. Done properly, it's a tough upper body workout.
Should you kick with a pull buoy?
No. The point is to isolate your arms, so keep your legs still and relaxed.
Can beginners use a pull buoy?
Yes. Short pull sets help beginners feel a better body position and focus on their arms. Keep sets short at first.
Pull buoy or kickboard first?
Most sessions include both. A kickboard trains your legs; a pull buoy trains your arms. Start with whichever your coach or plan sets.