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If you read any description of the optimal arm pull, it\u2019s often really complicated. It might seem like you need an advanced degree to understand what\u2019s going on!<\/strong><\/p>\n Understanding the underwater arm stroke is made more complicated because while there are general principles, each person is different. We have different limb lengths, different degrees of flexibility, and different strength levels.<\/p>\n This means that what\u2019s \u2018optimal\u2019 for each person is likely going to differ as well.<\/p>\n To take away some of the complexity, and to allow for individual variation, I came up with the \u2018three golden rules of freestyle strokes\u2019. I based these rules upon a basic understanding of what moves us forward in the water, as well as witnessing what the best in the world do.<\/p>\n To move forward quickly in the water, we have to move a lot of water backward. The best way to do that is to create a big paddle and move it straight back.<\/p>\n With that in mind, here are the three golden rules to follow to have a great pull:<\/p>\n By getting the hand deeper than the elbow and the hand inside the elbow, you ensure that you\u2019re creating a big paddle to move water with. As, importantly, this is a position you can maintain for a long period of time while pulling straight back. This means a lot of water gets moved backwards, so you can go forward.<\/p>\n To see what it looks like in action, check out one of the best freestylers of all time, Ian Thorpe<\/strong><\/a>.\u00a0As it\u2019s all about creating a big paddle and pulling straight back, there shouldn\u2019t be too much side-to-side movement.<\/p>\n You can also check out this quick video for some ideas on\u00a0how to set up your stroke<\/strong><\/a>. It can be a complicated concept, and I do my best to show you how to keep it simple, yet effective.<\/p>\n You don\u2019t need to worry about specific angles and depths. Just follow the basic rules and get in the basic position.<\/p>\n As you can see in the videos, the hand is much deeper than the elbow. These positions allow you to move a lot of water with the strongest muscles of the body<\/strong><\/a>. To work on these skills, give the exercises below a shot.<\/p>\n This is the simplest way to work on getting a feel for getting in the right position, and pulling straight back. Keep it simple and follow the rules. You can also add a buoy<\/strong><\/a>.<\/p>\nThe quickest way to move through water<\/strong><\/h2>\n
How to create a big paddle<\/strong><\/h2>\n
Exercises to improve your stroke power<\/strong><\/h2>\n
Power pulls<\/strong><\/h3>\n