Pull Buoy

Foam float placed between the thighs to isolate upper body and improve arm stroke technique.

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Understanding Pull Buoy

A pull buoy is a figure-eight shaped foam float placed between your thighs while swimming. It lifts your legs and hips to the surface, eliminating the need to kick, so you can isolate and strengthen your upper body pulling motion.

Pull buoys serve several training purposes: they improve body position awareness, strengthen arm stroke mechanics, and allow higher training volume without leg fatigue. They also simulate the buoyancy effect of a wetsuit, making them useful for wetsuit-legal race preparation.

While pull buoys are a valuable training tool, over-reliance can mask poor kicking technique and weak core engagement. Most coaches recommend using a pull buoy for 20–30% of swim training, alternating with full-stroke and kick-focused sets.

Key Facts: Pull Buoy

Key facts and insights about pull buoy that every endurance athlete should know.

Eliminates kicking to isolate upper body

Eliminates kicking to isolate upper body pulling motion

Simulates the hip-lifting effect of a we

Simulates the hip-lifting effect of a wetsuit

Often used with paddles for added resist

Often used with paddles for added resistance and stroke awareness

Recommended usage

Recommended usage: 20–30% of total swim training volume

Pro Tips: Pull Buoy

Place the pull buoy between your upper thighs, not your knees, for proper hip position

Use pull buoy sets to focus on high-elbow catch and long, powerful strokes

Combine with a snorkel to completely isolate your pull without worrying about breathing timing

Don't use a pull buoy as a crutch — spend most training time with full stroke including kick

Frequently Asked Questions About Pull Buoy

No — pull buoys and other flotation aids are not allowed in triathlon or open water swimming competitions. They're a training tool only.

Usually weak core engagement or looking forward instead of straight down. Your head position drives your body position: when your head lifts, your hips drop. Practice swimming with your eyes looking at the pool bottom and engage your core to keep hips high.