The Pull - How To Swim Front Crawl | Freestyle Swimming Technique

The pull phase of the front crawl stroke is the propulsive phase - when the hand and arm are pulling against the water. Get this part of the stroke right, and you can considerably transform your technique; making it both easier and quicker.
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After entering our hand into the water first, we should aim to catch by applying pressure down onto the water. This maintains our body position in the water and begins to load the arms ready for the pull phase.
With a perfect catch, you should see the elbow above the hand as the hands presses down and through the water. As the hand starts to come underneath your head, then this is the start of the PULL PHASE.
There are different teachings on this pull phase, but the one that I recommend for symmetry, balance and efficiency - is a direct pull straight underneath the body. This prevents any movement or snaking from side-to-side.
To do this effectively, you should have a slight bend in the elbow. Somewhere between 90-120 degrees. As demonstrated earlier, this really allows maximum force production.
If you’re in a pool with a line on the bottom, as I am now...and you are fortunate enough to have a lane to yourself, or you’re in a squad session...then you can use this line to help teach this movement. Imagine the line is a ladder, and you have to pull yourself up this ladder. Each hand entry and pull should track over this line.
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Watch more on GTN...
📹 Rotation - How To Swim Front Crawl | Freestyle Swimming Technique - gtn.io/FrontCrawlRotate
📹 The Catch - How To Swim Front Crawl | Freestyle Swimming Technique - gtn.io/FrontCrawlCatch
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Beats And RnB 5 - Merlean
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[@gtn]

What is your favourite drill to work on the pull phase? Let us know in the comments below 👇

[@M3T2W01f]

Watching KZbin videos.

[@frederikboelt-skotte2585]

I thougth you should leave the hand in line with the shoulder during the pull? It seems like your hand goes from shoulder line to underneath the body and then back to shoulder line when the hand gets to the hip. It seems like the hand is moved in a “S”??

[@ShortstopHUN]

I think the paddles are bad for the hand technique, mainly for beginners. I would vote for the one-arm drill instead of swimming with paddles.

[@evanscoaching]

The catch is NOT power or force production. It is a position. Efficiency over propulsion is the key.

[@dean3583]

I'm a casual swimmer but pull myself forward like in skiing, I plungr the poles in the snow behind the hips and push. In swimming, when the arms r at hip level, I add force to push the water (not pulling) to the legs and use the bent elbow to rotate the arms not the shoulder. I can swim three time further this way, not sure about the speed.

[@SmittyWarben]

Swimming has been so incredibly frustrating no matter how much I practice. This is one of the most helpful videos I've seen.

[@gtn]

Glad to hear!

[@cl759]

I can't get it either but I can't be discouraged, be warned though, if you giggle a lot you drink a lot

[@sockeyethecommenter5103]

I swim for like 10 years and after watching this video Front crawl became so much easier.

[@alinaahmed6667]

Try breathstroke

[@iliketomatoketchupwithever9825]

​@@cl759 um wdym ? Who giggles while swimming?

[@station2station544]

"Thumb by thigh, elbow high." Also, I'm glad you really focused on rotation. In all my years swimming in college and now Masters, I've never seen anyone over-rotate when swimming although you hear the term bantered about. Rotation saves the shoulder sockets from wear and greatly increases pull power and speed. Additionally, the faster you can transition your rotation from one side to the other, the less time you spend with both shoulders flat and plowing water. Stay on the knife edge. Thanks for the excellent video.

[@Rory626]

Agreed. Anything less than 90 degrees at the hip really can't be considered over rotation

[@jimrichardson2226]

Great illustration of power with the ‘getting out of the pool demonstration’

[@stevethea5250]

timestamp?

[@kenjones5987]

Good video. Appreciate the drill suggestions at the end.

[@hannapvt]

This is a game changer. THANK YOUUU

[@lonelytraveler8385]

Excellent explanation on the right use of power

[@josipmarketanovic]

Thank you for this instructions, it's very helpful.

[@jesuscruz836]

creative demonstration

[@gorgeouslycaked3841]

Thank you so much for this. I recently started swimming open water. But I’m an absolute amateur. I noticed that I seem to roll my hips naturally and wasn’t sure whether this was right. So I was actually looking for this information specifically and you answered it for me.

[@phillwhitlam6999]

Another great video, simple to understand. This series has certainly helped me. Before following your tips I could only really swim breast stroke and back stroke. With your help have managed to go from 50m to 1,500m freestyle in about three months. Thanks guys.

[@taksiobs]

Thanks GTN!

[@sultan2435]

Absolutely nice illustration

[@RickMartinYouTube]

thanks will give it a try

[@tmsztrsz]

I have just tried it, and the improvent both in speed and efficiency is incredible!

[@slawomirzawislak7385]

One of the best channels ab swimming... finally I know what I been doing wrong - Rotation!! Thank You!

[@SuperOCHomes]

Check out effortless swimming the dude's a genius

[@slawomirzawislak7385]

@@SuperOCHomes Thanks... Seen it already...👍

[@ericschorger3380]

You GTN folks do wonderfully helpful videos. Thank you! Two newbie questions about the pull: Do you accelerate through it, or is it a relatively even motion? And should there there be some element of a glide between pulls?

[@ericlam7665]

Very good explanation, thank you very much

[@fajaryogantara6072]

Thanks for your knowledge and explanation I will try

[@itsame1277]

Great video thanks.

[@mattreid859]

Great! A really helpful lesson . With the 90 deg arm bend - I guess i should be keeping my hands quite close to my chest and not reaching downwards during the pull?

[@itamarsilva7836]

Aprendo muito com esses vídeos.

[@hmattube]

Nice, clear, helpful. Thanks! I like your English.

[@mimochemidominic2832]

Thank you for your knowledge

[@TheInfokey]

Excellent examples- thanks

[@callumsmith3249]

Thanks GTN this really helped

[@FarisMlaeb]

Nice explanation, I need to work on this. Thanks

[@artunart]

Thank you for this great explanation 😊🙏

[@firstnoel2293]

Thanks I'm starting high school and I'm going to do swim team for the first time and I'm so scared. So I'm going to start working out to get ready. This really helped.

[@AleksandarLazovic85]

Great video!

[@markbee.1185]

Wonderful.. I learned , thanks

[@BobBob-uv9fq]

Good analogy at the start ,hits the nail on the head

[@vik56in]

Great video

[@laghalotfi8904]

THANKS

[@jaredscott9441]

Very good explanation

[@james1327]

Great video. You get great hip rotation.

[@djeaek763]

thank you

[@djnially]

Great video. Thanks

[@djeaek763]

Merci beaucoup

[@masonfeener3883]

Thank you

[@Javier197y2]

Thanks for the video! I struggle to get this right...my elbow is almost in straight position during pull face, if I bend it to be closer to 120-90 degrees, I kind of lose balance...

[@device-bk4gs]

Thank you for the video. Wanted to know what should be the force applied during that phase ( if 100 is max) how is it spread?

[@christiang3576]

Perfect video

[@mateomartinez3304]

Muchas gracias por compartir, tienes una técnica admirable trabajo de muchos años

[@Yassin557]

Very good ❤

[@meriemelhaddaoui4398]

gracias por compartir

[@cainehenderson]

This has been one of the best videos I’m seen so far for breaking down the stroke, for a newb like me.

[@soemisoemi6502]

Thanks

[@user-xh4ck8th6g]

Thanks 😊

[@kylelane630]

Thanks! I’m finding the paddles also help to get the hand entry angle correct. It emphasises angle errors that creep in from time to time.

[@camdentown69]

I'm wondering to buy hand paddles to help my front Crawl but will I come accustomed to them if I use them all the time

[@joejoe-lb6bw]

@@camdentown69 I purchased the "Finis Agility" paddles. They really helped me get that arm position and helped me get slightly stronger. I alternate using them when I swim my laps. You won't get accustomed to them. They grab so much water that it is probably bad to always have that effort going?

[@aceleryful]

You guys are the best, I watched this video, put it into practice and dropped a significant amount of my 100m pace! Keep them coming!

[@rickebner5796]

I noticed your head was straight down. Do you recommend that? I was always told to have the water level in the middle of your forehead and look forward.

[@mediocremuffin6770]

@@rickebner5796 From what I’ve seen it’s better to not look forward but I’ll try it today and tell you

[@haasmalik-akutedrilling9225]

GTN love u guys

[@BrijeshKumar-yg7bm]

Awesome

[@flppr1]

During the straight-back pull you recommend, should one feel the pecs contract when pulling? When I pull with each pull hand pulling directly over the black pool line, I feel my pecs contract, but when I pull with each pull hand just lateral to the outer edge of the black line, I don't feel my pecs contract, and the full feels easier.

[@billyleung2379]

Excellent👍🏻

[@henrycavil3385]

Thx for this vid😍😍😍😍😍was a lot Help ful😍😍😍🔥🔥🔥

[@33Jenesis]

I can’t recommend paddles enough. At first I couldn’t use them because I didn’t have the necessary muscle. Gradually paddling became easier. Now it is a part of what I do daily in the pool. It strengthens my lats, gives me good sense of water moving, and helps to fine tune free style breathing.

[@sayedibrahimalyousuf9378]

Thx

[@311dragonstar]

What pool is that , its nice .

[@MrPokesmot32]

What watch are you using? Does it supply considerable and usable data?

[@annevanhoutven3985]

I was taught the s-shape pull as well when I first learned to swim. As my technique watered down over the years I also adopted a generous amount of cross over. To get rid of that, I had to think I was entering the water in a 'w' shape as this would lead to a proper catch position. My favorite drills of all time are scull drills as they learn you to 'feel' the water. They have helped me with dropping elbows as well. I also like to use a pull buoy because it enables me to focus on my arms. PS. For a second there, I thought Mark had pink nails. That would be cute.

[@Naturalversatility]

Not as cute as you

[@bigmikestan]

I was recently watching Janet Evans freestyle and she was doing this straight arm technique above and under the water but it was perhaps why she was so fast back in the day. She had it that way they teach it now under the water part under the water down she didn't do any S shape. I was also taught the s shape from back in the day

[@christianlistwinski6350]

Hola ,podéis hacer la traducción al español de tus videos? Gracias

[@faragsayed5148]

GOOD

[@rptgd35]

А как по мне, очень сильный поворот ног, это как компенсатор, я понимаю, но очень уж. Смотрите, как вращение корпуса идет, которые ниже бедер? Это так должно быть?

[@strivensessions6177]

Thanks for this! :D

[@agfdsa123]

Do you trickle exhale as soon as your face's back in water after breathing when swimming, as if I'm correct above video I didn't see you doing it?

[@levbobrov1398]

How do you breathe during the doggy paddle drill? I tried it and basically could not swim more than 5m without either getting out of breath or completely losing the form.

[@hbcho5700]

Thanks for the helpful videos! I feel confident that my techniques have improved substantially, but I still run out of breath just as easily. I know my strokes and breathing angles are better, but I can't go 25 m without breathing. How can I work on fixing that?

[@flppr1]

You run out of breath because you aren't balanced in the water. Learn to develop a walking speed in the water, ie a slow speed at which you are well balanced and can breathe easily. If you can't do it slow, you can't do it fast. Good luck.

[@user-qr8up7xp7d]

Unless you’re a synch swimmer don’t go 25m WITHOUT breathing.

[@DjExpression_]

definitely trying this out, thanks, great idea, maddddttt

[@canhchimhaiau597]

Just hit the like for this video

[@Bikeadelic]

Am i right in thinking when you get it right you're also using your forearm and elbow to drive you and you can feel the water rush past your ribs and sides when you do it right

[@SuperOCHomes]

Is your stroke considered a high elbow catch? Some camera angles it looks like you're sending your elbow down too deep (windmill punch, straight elbow) but the camera from below looking up, I see some elbow bend. Just wondering if you use a high elbow catch? Thanks

[@markthrelfall3577]

Yes and no. I don't have the extreme high elbow that you might see on pure swimmers, but they also have a longer stroke with a glide. The elbow is still above the hand so that I can place pressure down, even if it's not as extreme as you might see in some examples. My stroke has definitely become a triathlon stroke over the years, with an increased arm rate, and a very messy recovery :)

[@evanmacdougall9715]

Wish I had watched this video before my swim, this morning. I've been thinking that my arms may be too straight on the pull phase and needed to find more info on the angle and location of my hands. So, this was almost perfect timing! Now I can work on this during my next swim session, this week!

[@EntertainmentWorld-qg3gc]

Any improvement

[@tynishamims1021]

Am I entering thumb first or flat hand.

[@camdentown69]

Haven't swam front crawl for 40 years, just after 5 weeks I'm managing to complete full pool lengths , but struggle with arms still and heart pumping out of my chest just after 2 lengths, I'm fit healthy and I run but swimming is using different areas of my body but I'm still struggling with my arms , wondered about buying the paddles you mentioned

[@user-qr8up7xp7d]

The straight pull is actually approximately S shaped relative to the body due to longitudinal rotation. It’s straight in relation to eg the bottom of the pool . The S shaped pull may be useful to some learners for feel of the water/catching still water, and if they tend not to rotate their body.

[@jadeflowers4850]

I have a question as a person who is just learning proper swimming and breathing techniques ( I can doggy paddle and swim underwater well enough to get by) I want to know if I should be breathing out the whole time my head is underwater (I see some water coming out your nose as you swim and I am a person who can just hold their breath and keep the water out) or should I only breathe out right before I am preparing to take a breath?

[@mannyme2986]

I have one question, as the hand comes out of the water is the arm completely straight or is there still a little bent at the elbow? I would be very thankful for any advice. Bye

[@d.s.5615]

When do you inhale during crawl style? From the videos, it looks like you have to hold your breath through the entire pool length.

[@leuphoniemusic]

I cannot film myself underwater, but a friend of mine filmed me from the top. Something I noticed is a an apparent 'crossover', but at the end of the stroke (last 1/4 of the movement or so). Is that a mistake?

[@TheCramMichael]

Great advice! I’m subscribing, thanks from Texas.

[@gtn]

Welcome onboard!

[@Othermails08]

Can someone please explain to me why his hand swept down to his stomach first instead of straight down to his hip level before existing? Thanks.

[@cityvisual]

The path of the hand is disguised by body rotation. Dry land practice in front of a mirror of the stroke will allow you to both see and feel. Flex your knees to allow coordinated hip and body rotation, then you will discover the catch and depending on your goals, you can focus on front quadrant balance. By the way, the S path was to allow us to grip the water, it was too easy to pull through and destroy the catch.

[@subbu_ca]

Which is that watch

[@madamelagent8520]

I’m a bit confused regarding the hand passing under the body during the pool phase. I’ve been told to never do that but in the same time when I breath sometimes it just feels like I have no choice. I’ll have to try both next session.. thanks for the video!

[@beeankha]

pull* phase... Because you are pulling yourself through the water

[@Silvia-rc3pb]

Podrías poner subtitulos en español por favor???

[@nasser7454]

I like high elbow pull but after about 20 meters of swimming I feel very tired, can you give an advice, thank you.

[@neillbrock9376]

check the s pull of Ariane Titmus and Kyle Charmers

[@flizzym5433]

Which technique is the most fun?

[@margomoore4527]

What I don’t understand is how to breathe. I can’t seem to do this stroke because I panic and thrash around trying to breathe. Also, when you breathe out, do you do so by nose ir by mouth?

[@TamaEnergy]

started trying to rotate and makes me feel dizzy! is this normal? maybe ive been so flat all these years. I tried this out but actually same slower maybe as its new to me

[@bennymarshall1320]

This guys legs are all over the place!

[@susanwoo7536]

What kind of watches are you guys using and are they good enough for pool swim?

[@ryanhorizon]

I use a Suunto Ambit 3 peak. It's pretty accurate tracking intervals/total distance/timing. I'd say over 2000m of swimming it might be short 25-50m.

[@tmike6100]

Apple Watch2 with the activity app. Seems to work pretty well. Distance is is off by about 25yds on a mile swim, otherwise efficient in tracking type of stroke and time splits.

[@rahilsol5725]

How can I swim front stroke faster?

[@abbyanthes2253]

how often should i breathe while swimming?

[@kennethwilhelmus9686]

Now I know how to swim with my arms, but do I neet to do with my legs?

[@duck_quackie]

Keep them straight and kick. Produce force from your hips

[@fionaduffy6022]

I am doing swimming lessons 10 weeks now and not getting my strokes right or my kicks what would you recommend please

[@gtn]

Keep up the lessons and stick with it... It'll all klick in the end 🙌

[@jojijosette5946]

The hand shd not cross the center line (body line). It makes you zigzag, you cant swim straight.

[@trykozmaksym]

2:20 ...applying pressure down onto the water... this maintains your body position... That's why your head is moving up and down - it's a mistake. Pressing down lifts your upper body and makes your legs sink - the pressure must be applied backwards as much as possible to provide propulsion.

[@trykozmaksym]

That's also why there's too little stretch after entering the water - because you immediatelly press down instead - another mistake.

[@mohamedadnanfarooqi2680]

I keep getting shoulder pain when I pull using this technique. How can I fix that?

[@Prueglerfall]

Maybe try pulling with the lat and chest down instead of the shoulder

[@mbakarere]

I'm 36 and just start swimming. Don't have any basic drills. Any advice, don't know how to do like everyone, 1, 2, 3 and breath on the side.

[@austntexan]

I'm 49 and just started swimming again after a long break. I've been running to my pool facility (3mi), then doing laps for 45 min, then I run home (3mi). So far it's been great and I feel my stroke really coming together. For my workout all I've been doing is one link as crawl, then I'll swim back with a sidestroke on my rt. side, then another link as crawl, then sidestroke on my lft. side, repeat. I see a lot of folks doing a modified breast stroke, and alternate it with crawl. I've seen a lot of folks train with pull floats, fins and paddles. I've not gotten to that level just yet though. I'm getting prepared to add m-w-f resistance workout to my mix, and only swim on the odd days (4 days per week). Trying to get lean for summer. :-) I think I do 1,2,3 breath on rt side.