High Elbow in Swimming: Understanding, Benefits, and How to Develop It

What does high elbow mean in swimming?

The "high elbow" in swimming refers to a critical phase of the freestyle and backstroke pull where the elbow remains elevated and positioned above the hand and forearm during the initial part of the underwater propulsive phase, forming what's often called an "Early Vertical Forearm" (EVF).

Understanding the High Elbow Concept

The high elbow position is a cornerstone of efficient swimming technique, particularly in freestyle and backstroke. It describes the specific orientation of your arm from the moment your hand enters the water and begins to "catch" it, through the initial phase of the pull. Instead of the elbow dropping downwards, it stays high, creating a large paddle-like surface with the hand and forearm that can effectively push water backward, propelling the swimmer forward.

Anatomically, this involves significant internal rotation at the shoulder joint combined with flexion, allowing the forearm to drop vertically downwards while the elbow remains high and pointing slightly outwards, away from the body.

The Biomechanical Advantage: Why It Matters

The high elbow technique is not merely an aesthetic choice; it's a biomechanical imperative for maximizing propulsion and minimizing drag.

• Increased Propulsive Surface Area: By maintaining a high elbow, the entire forearm and hand act as a single, large paddle. This "Early Vertical Forearm" (EVF) position ensures that water is pushed directly backward, generating maximum thrust. A dropped elbow, conversely, reduces the effective surface area, causing water to slip away inefficiently.
• Optimal Muscle Engagement: A proper high elbow catch engages the large muscle groups of the back and chest, including the latissimus dorsi, pectoralis major, and triceps brachii, allowing for a powerful, sustained pull. Without the high elbow, smaller, less powerful muscles in the arm and shoulder are over-relied upon, leading to fatigue and reduced power.
• Reduced Drag: An efficient pull reduces turbulent flow around the body. By effectively "holding" the water and pulling it straight back, the swimmer minimizes wasted motion and the creation of disruptive eddies, contributing to a smoother, faster movement through the water.
• Enhanced Efficiency and Endurance: More power per stroke means fewer strokes are needed to cover a given distance, conserving energy and improving endurance. This is crucial for both sprint speed and long-distance swimming.

Key Components of a High Elbow Catch

Achieving a true high elbow catch requires a coordinated effort from the hand, forearm, and shoulder.

• Early Vertical Forearm (EVF): This is the most critical aspect. As the hand enters the water and extends forward, the elbow bends, and the forearm immediately rotates downwards to become perpendicular to the bottom of the pool. Your fingertips should point towards the bottom, and your palm should face backward, ready to push water.
• Elbow Position: The elbow should be higher than the hand throughout the initial part of the pull. It should point outwards, slightly away from the body, rather than dropping towards the bottom of the pool or pointing directly backward.
• Hand Position: The hand should be relaxed but firm, with fingers gently together. It acts as an extension of the forearm, maintaining a slight angle to maximize the "catch" on the water.
• Shoulder Stability and Mobility: Adequate shoulder mobility (especially internal rotation and flexion) and stability (from the rotator cuff muscles) are essential to safely and effectively achieve and maintain the high elbow position without strain or injury.

How to Develop Your High Elbow Catch

Developing a strong high elbow catch is a process of conscious practice and refinement.

• Sculling Drills: These are fundamental for developing feel for the water.
  • Front Scull: Hands out front, palms moving in and out, feeling the water pressure.
  • Mid-Scull: Hands under the chest, elbows high, sculling back and forth.
  • Back Scull: Hands by the hips, pushing water towards the feet.
• Fist Drill: Swimming with clenched fists forces you to rely solely on your forearms for propulsion, enhancing your awareness of the EVF and the importance of the forearm as a paddle.
• Paddle Work (Small Paddles): Using small hand paddles can amplify the feel of the water and provide immediate feedback on your catch effectiveness. Avoid large paddles initially, as they can mask technique flaws.
• Band Work: An ankle band (without a kickboard) forces greater reliance on the pull, highlighting inefficiencies in your catch.
• Catch-Up Drill: This drill emphasizes full extension and a deliberate, strong catch before the other hand begins its pull, promoting a focused high elbow.

Common Mistakes to Avoid

Several common errors can undermine the effectiveness of your high elbow.

• Dropping the Elbow ("Slipping Water"): This is the most common mistake, where the elbow sinks below the hand, causing water to slip through the fingers and reducing propulsive force.
• Pressing Straight Down: Instead of pushing water backward, some swimmers press downwards, which merely pushes the body upwards, wasting energy.
• Crossing the Midline: Bringing the hand too far across the body during the pull can disrupt balance and reduce the effectiveness of the backward push.
• Lack of Shoulder Mobility: Restricted shoulder mobility can prevent the arm from achieving the optimal high elbow position, leading to compensatory movements or strain.

Integrating High Elbow into Your Full Stroke

While drills isolate the high elbow, true mastery involves integrating it seamlessly into your full stroke.

• Body Rotation: A strong high elbow catch is facilitated by proper body rotation. As one arm extends, the body rotates to allow the shoulder to rise, positioning the arm for an optimal catch.
• Rhythm and Timing: The high elbow catch must be synchronized with the rest of your stroke, including the entry, recovery, and kick, to create a fluid, continuous motion.
• Breathing Considerations: Ensure your breathing mechanics do not disrupt your high elbow position or body alignment.

Conclusion: Mastering the Aquatic Environment

The high elbow is more than just a technique; it's a fundamental principle of efficient aquatic locomotion. By diligently practicing and refining your high elbow catch, you will unlock greater power, improve your swimming economy, and significantly enhance your overall performance in the water. It represents a deep understanding of how to effectively interact with the fluid environment, transforming effort into efficient forward momentum. Consistent focus on this critical skill will undoubtedly lead to a more powerful, graceful, and injury-resilient swim stroke.