Pull Buoys

With a pull buoy you work specifically on your swimming technique and upper body strength. By clamping the pull buoy between your legs your hips and legs automatically float upward so you can keep them relatively still. Your complete focus goes to your arm movements, shoulder rotation and body position in the water. The result is a more powerful arm stroke, better body position in the water and a more efficient swimming technique that directly contributes to your swimming speed.

The range of pull buoys runs from classic figure-shaped foam models for beginners and recreational swimmers to ergonomic and anatomically shaped models for advanced swimmers and triathletes. The main selection criteria are the shape and buoyancy in relation to your build, the material and the size that suits your training intensity. Also view our range of swimming boards and kickboards for the complementary tool that trains your leg kick.

What is a pull buoy?

A pull buoy is a floating swimming aid that you clamp between your upper legs or knees while swimming. The buoyancy of the buoy lifts your hips and legs upward so they stay in a horizontal position in the water without an active leg kick. This lets you direct all your attention and energy to your arm movements, shoulder rotation, breathing and the efficiency of your upper body technique.

A pull buoy has two functions. As a strength tool it isolates your upper body for targeted arm and shoulder strength training. As a technique tool it gives you a stable and high hip position so you can practise an optimal body position in the water without your leg kick disturbing your position. For triathletes a pull buoy is extra valuable because the front crawl in open water is primarily swum on arm power with minimal leg kick to save energy for the cycling and running sections. Also read our triathlon beginner's guide for more tips about swim training as part of your triathlon preparation.

Which pull buoy suits you?

The right choice depends on your build, swimming level and the specific training goal for which you want to use the buoy. The following scenarios help you quickly find the right direction.

You are a beginner and want to improve your body position and experience more buoyancy: Choose a classic figure-shaped pull buoy of EVA foam in a standard size. The extra buoyancy gives you as a beginner directly a better hip position which makes swimming less energy-intensive. You automatically learn how a good horizontal body position feels.

You are advanced and want to specifically build arm strength and shoulder strength: Choose a more compact pull buoy that gives less buoyancy. Less support means your core and hip muscles have to work more for a stable position, which increases training intensity and makes you functionally stronger.

You are a triathlete and want to make your front crawl more efficient with minimal leg work: A pull buoy is indispensable for triathlon-specific swim training. By regularly training with a pull buoy you learn to swim efficiently with your arms while your legs rest, exactly the technique you need to save energy for the cycling and running sections. Also read our triathlon distances blog for more context about the swimming sections per race format.

You want to improve your breathing technique without your leg kick as a disturbing factor: With a pull buoy you can concentrate fully on the rhythm and timing of your breathing at each arm cycle. Without the distraction of the leg movement it is easier to train and ingrain breathing patterns.

You have a leg injury or are rehabilitating and still want to swim effectively: A pull buoy makes it possible to swim without loading the legs. Ideal for swimmers who due to injuries or rehabilitation temporarily cannot or are not allowed to perform an active leg kick but still want to maintain their swimming fitness. Always consult your physiotherapist before starting training after an injury.

Pull buoy or kickboard: when which?

A pull buoy and a kickboard train the opposite and are complementary tools in a complete swim training.

A pull buoy you clamp between your legs: your legs rest, your arms and shoulders work. Ideal for arm strength training, technique training for the upper body movement and training efficient breathing.

A kickboard you hold with your hands: your arms rest, your legs work. Ideal for leg strength training and correcting technique errors in your leg kick.

In a good training schedule you use both. Alternating between pull buoy and kickboard sets gives you a complete technique and strength training for both upper and lower body. Also view our range of kickboards for leg-specific training.

What to look for when buying?

Shape and size

The classic pull buoy has a figure-shaped form with two cylinders that fit between your legs. Smaller models give less buoyancy and are more intense to use. Larger models give more support and are more comfortable for beginners or recovery training. Choose the size that suits your build: larger bodies benefit from a slightly larger buoy for sufficient buoyancy.

Material

EVA foam is the most commonly used material for pull buoys. Lightweight, chlorine-resistant and comfortable. Some models have a softer outer layer for more comfort at the insides of the upper legs. Harder materials are more durable with intensive use but can be less comfortable during prolonged training.

Placement: upper legs or ankles

Most swimmers place the pull buoy between the upper legs just above the knees. This gives the most stable and comfortable position. Some advanced swimmers place the buoy lower, between the knees or at the ankles, for a more intensive core and hip stabilisation training. Always start with placement at the upper legs before trying more advanced positions.

Chlorine resistance

Check whether the material is suitable for intensive use in chlorinated pool water. Cheap pull buoys of lesser quality break down faster with chlorine contact. Quality EVA foam pull buoys are chlorine-resistant and last multiple seasons with regular use.

Our advice: Do not use a pull buoy at every training as a substitute for active swimming. A pull buoy is a training tool for specific sessions focused on technique and arm strength, not intended to always bypass the leg kick. Alternate pull buoy sets with complete swimming and kickboard sets for a balanced training that develops both upper and lower body. Combine with good swimming goggles for optimal vision during your training sessions.

Who are pull buoys suitable for?

• Beginning swimmers who want to improve their body position and learn to maintain a better horizontal position in the water.
• Advanced swimmers who want to specifically build arm strength and shoulder strength via isolated upper body training.
• Triathletes who want to improve their front crawl efficiency with minimal leg work for energy saving during the swimming section.
• Competitive swimmers who want to identify and correct technique errors in their arm stroke and body rotation.
• Swimmers in rehabilitation who due to a leg injury temporarily cannot perform an active leg kick but still want to maintain their swimming fitness.

Combine your pull buoy with the right wetsuit for open water training sessions and also view our complete range of triathlon clothing for all race equipment you need as a triathlete.

Need help with your choice?

We will be happy to help you. You can reach our swimming specialists by phone on +31 (0)413-256800, send an email or visit our triathlon store in Volkel, the Netherlands.

Frequently asked questions about pull buoys

What is the difference between a pull buoy and a kickboard?

A pull buoy you clamp between your legs so your legs rest and your arms work. It isolates the upper body movement for arm strength and technique training. A kickboard you hold with your hands so your arms rest and your legs work. It isolates the leg kick for leg strength and technique training. Both are complementary tools for a complete swim training.

Where exactly do I clamp the pull buoy?

The most common and comfortable position is between the upper legs just above the knees. The buoy must sit firmly enough not to float away but not so tight that it restricts blood circulation. Advanced swimmers sometimes place the buoy lower at the knees or ankles for a more intensive core and stabilisation training.

Is a pull buoy also suitable for beginners?

Yes, a pull buoy is also very suitable for beginners. The extra buoyancy directly improves the body position and gives a feeling of how a good horizontal swimming position feels. As a beginner choose a larger model for more support and start with short sets of 25 to 50 metres.

Can I also use a pull buoy in open water?

In principle yes but it is less common than in the pool. In open water it is harder to keep the buoy stable due to waves and currents. For technique training and targeted arm strength training the pool is better suited. When training in open water always use a swim buoy for extra safety and visibility.

How long should I train with a pull buoy per session?

For beginners sets of 25 to 50 metres with sufficient rest in between are a good starting point. Advanced swimmers train pull buoy sets of 100 to 400 metres as part of a complete schedule. Use a pull buoy as a targeted training form, not as a substitute for complete swimming. A good balance is that pull buoy sets make up a maximum of 30 to 40 percent of your total training volume.

How do I maintain my pull buoy?

Rinse the pull buoy after each use with clean, cold water to remove chlorine and dirt. Let it dry away from direct sunlight as UV radiation affects foam materials over time. Regularly check whether the material is not damaged or dented — a deformed model no longer provides the correct buoyancy and position. A well-maintained pull buoy of quality material lasts multiple seasons.