Pull Float: Purpose, Benefits, and Proper Use in Swimming

What is a Pull Float?

A pull float, also known as a pull buoy, is a piece of swimming equipment designed to be placed between the legs to provide buoyancy, thus negating the need for leg propulsion and isolating the upper body for focused strength and technique training.

What is a Pull Float?

A pull float is a figure-eight shaped foam device, typically made from EVA foam, that swimmers place between their thighs or ankles. Its primary function is to elevate the lower body in the water, mimicking the natural buoyancy that leg kicking provides. By supporting the legs, the pull float allows swimmers to concentrate solely on their arm stroke, core stability, and overall upper body mechanics without the contribution of the powerful leg muscles. This isolation is crucial for targeted development in various aspects of swimming performance.

How Does a Pull Float Work?

The mechanism of a pull float is rooted in principles of buoyancy and hydrodynamics. When placed between the legs, the low-density foam displaces water, creating an upward force that lifts the hips and legs towards the water's surface. This elevation achieves several key objectives:

• Reduces Drag: A common issue for many swimmers is "sinking legs," which increases frontal drag and makes swimming less efficient. The pull float counteracts this by maintaining a more horizontal, streamlined body position, thereby minimizing resistance through the water.
• Isolates Upper Body: With the legs stabilized and buoyant, the swimmer is forced to rely entirely on their arms, shoulders, and core for propulsion and balance. This direct isolation allows for a heightened focus on the nuances of arm stroke technique, including the catch, pull, and recovery phases.
• Enhances Core Engagement: While the legs are inactive, the core muscles (abdominals, obliques, lower back) become critically important for maintaining stability and preventing the body from swaying or rotating excessively. This active engagement strengthens the link between the upper and lower body, which is vital for efficient power transfer in a full stroke.

Key Benefits of Using a Pull Float

Incorporating a pull float into your training regimen offers a multitude of physiological and technical advantages:

• Improved Upper Body Strength and Endurance: By removing leg propulsion, the arms, shoulders, and back muscles (latissimus dorsi, deltoids, triceps, pectorals) are forced to work harder, leading to significant gains in muscular strength and endurance specific to swimming.
• Enhanced Stroke Technique: The isolation allows swimmers to intently focus on the mechanics of their arm stroke—such as achieving a high elbow catch, maximizing the pull phase, and optimizing hand entry and exit points—without the distraction of coordinating a leg kick. This leads to more efficient and powerful strokes.
• Increased Core Engagement: As mentioned, maintaining a stable body position with the pull float demands constant activation of the deep core muscles, translating to better body rotation and power transfer in full-stroke swimming.
• Better Feel for the Water: With reduced physical effort from the legs, swimmers can become more attuned to how their hands and forearms interact with the water, developing a more sensitive "feel" for optimal propulsion.
• Rehabilitation and Recovery: For swimmers recovering from lower body injuries or experiencing fatigue, the pull float allows them to maintain cardiovascular fitness and upper body conditioning without putting stress on the legs.
• Cardiovascular Conditioning: Even without leg propulsion, swimming with a pull float can be a highly effective cardiovascular workout, especially when maintaining a high stroke rate and intensity.

Who Can Benefit from a Pull Float?

The pull float is a versatile tool beneficial for a wide range of aquatic athletes:

• Competitive Swimmers: Used for specific drill sets to refine stroke mechanics, build upper body strength, and improve endurance.
• Triathletes: Helps develop a stronger, more efficient swim leg, which is crucial for conserving leg energy for the bike and run segments.
• Fitness Swimmers: Aids in improving overall swimming efficiency, making workouts more effective and enjoyable.
• Beginners: Can assist in understanding proper body position and arm mechanics before fully integrating the leg kick.
• Individuals with Lower Body Injuries: Allows for continued aquatic exercise without straining injured legs or feet.

Proper Use and Considerations

To maximize the benefits and avoid developing poor habits, proper use of the pull float is essential:

• Placement: Position the pull float snugly between your thighs, just above the knees. For advanced users or specific drills, it can also be placed between the ankles, which demands even greater core stability.
• Maintain Streamline: Even with the float, actively work to keep your body as long and horizontal as possible. Resist the urge to let your hips sag or your body to sway.
• Engage Your Core: Don't just let the float do all the work. Actively brace your core to maintain stability and facilitate efficient body rotation.
• Focus on Technique: Use the opportunity to be hyper-aware of your hand entry, catch, pull, and recovery. Pay attention to your breathing rhythm and head position.
• Vary Your Training: A pull float is a tool for specific training goals, not for every lap. Integrate it into your workouts as part of drill sets or dedicated pulling sets, rather than relying on it for entire sessions. Over-reliance can hinder the development of a powerful and coordinated full-body stroke.
• Bilateral Breathing: Practicing bilateral breathing (breathing to both sides) while using a pull float can help maintain a balanced stroke and strong core engagement.

Types of Pull Floats

While the basic design is consistent, variations exist:

• Standard Pull Float: The most common figure-eight shape, providing significant buoyancy.
• Pull Buoy/Kickboard Combo: A larger, multi-purpose foam board that can be used as a kickboard or separated into a pull buoy, offering versatility.
• Ankle Buoys: Smaller, often cylindrical floats designed specifically for placement around the ankles, requiring maximum core engagement and a very strong upper body.

Integrating the Pull Float into Your Training

A pull float is best utilized in structured sets designed to target specific aspects of your swim. Examples include:

• Warm-up Drills: Incorporate short pull sets to activate upper body muscles and establish good stroke mechanics early in a session.
• Main Set Pulling: Dedicate entire sets (e.g., 8 x 100m pull with 15s rest) to build upper body endurance and power.
• Technique Focus: Use the float for specific drills, such as sculling, single-arm pulling, or catch-up freestyle, to isolate and refine individual stroke components.

Conclusion

The pull float is an invaluable tool in a swimmer's arsenal, offering a unique opportunity to isolate and strengthen the upper body, refine stroke technique, and enhance core stability. By understanding its purpose and integrating it judiciously into your training, you can unlock significant improvements in your overall swimming efficiency, power, and endurance, propelling you toward your aquatic fitness goals.