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The Complete Handbook of Pull Buoys
A practical reference for swim coaches, pool operators, and serious swimmers who need to select, use, and maintain the right tool for stroke training and conditioning
by Alumigogo Books
Chapter 1: Understanding Pull Buoys
A pull buoy is a training tool consisting of two foam cylinders connected by a rigid spreader bar, designed to be held between the legs while swimming to isolate and train the upper body. The primary function is mechanical: the buoy provides enough buoyancy to support the lower body, preventing the legs from sinking and eliminating the need for active leg kick. This changes what the swimmer is training.
When a swimmer uses a pull buoy, they are intentionally removing propulsion from the lower half of the body. The legs stay relatively still and high in the water because the buoy keeps them buoyant. The result is that nearly all forward motion comes from the arms—the pull, the catch, the drive phase, the recovery. A swimmer wearing a pull buoy must generate speed almost entirely through upper-body strength and stroke technique. This is very different from full-stroke swimming, where the legs contribute a measurable percentage of total propulsion and require continuous coordination with the arms.
The reason this tool exists is because swimmers—especially competitive swimmers—need to train specific energy systems and muscle groups on specific days. A swimmer might do three or four training sessions per week. In some sessions, the goal is full-stroke work at race pace or near-race pace, developing the complete movement pattern with legs and arms working together. In other sessions, the goal is to build upper-body pulling strength while reducing the overall intensity on the legs, or to focus on