The pull buoy is one of the most common pieces of equipment used in competitive swimming - and one of the most misunderstood by anyone new to the sport. If you've seen swimmers gliding through the water with something wedged between their thighs and no visible kick, that's a pull buoy (sometimes written as pull-buoy or pullbuoy, and often misspelled as pull boy or pull bouy - all the same thing).
This guide covers everything you need to know: what a pull buoy does, where to place it, and how to use it properly.
For a full overview of swim training equipment, see our guide to swimming training aids.
What Is a Pull Buoy?
A pull buoy is a figure-eight shaped float, typically made from EVA foam, designed to be held between your legs while you swim. It keeps your hips and legs elevated at the surface without any kicking effort, allowing you to focus entirely on your arm stroke.
They're used at every level of swimming, from beginners getting a feel for their arm stroke to elite swimmers doing high-volume pull sets to build upper body endurance.
Where Do You Place a Pull Buoy?
Place the pull buoy between your upper thighs, just below your hips. The figure-eight shape helps it sit snugly without being gripped - you don't need to squeeze it hard or clamp it with your knees. The upper thigh, just below the hips, is the sweet spot for most swimmers.
Some swimmers with naturally good buoyancy find a pull buoy pops out easily. If that's you, a slight inward pressure from the thighs is fine - but if you're clamping hard to keep it in, your position or placement needs adjusting.
What Does a Pull Buoy Do for Swimming?
A pull buoy does several things simultaneously; this is why it's such a versatile and widely used training tool.
1. Lifts Your Hips
Many swimmers (especially beginners, and those who aren't naturally buoyant) let their hips and legs sink, creating drag. A pull buoy corrects this naturally, showing you what correct body position should feel like. This alone can be a revelation for swimmers who have never experienced a truly horizontal position in the water.
2. Removes the Kick
With your legs floating passively, your kick is taken out of the equation. This means all your propulsion comes from your arms, which forces you to develop a stronger, more efficient pull.
3. Lets You Focus on Technique
When you're not coordinating a kick or managing breathing timing alongside your stroke, you can give your full attention to your catch, pull, and recovery.
4. Builds Upper Body Endurance
"Pull sets" are a staple of squad training for building arm, shoulder, and lat strength. Without the assistance of a kick, your upper body works harder.
5. Gives Your Legs a Rest
In high-volume training, alternating between full stroke, kick sets, and pull sets allows different muscle groups to recover while you keep working.
How Do You Use a Pull Buoy?
Using a pull buoy is straightforward, but a few technique points can make a real difference.
Step-by-Step
- Place the pull buoy between your upper thighs before pushing off the wall.
- Swim with your arms only, focusing on a strong catch (the moment your hand engages with the water) and a full pull through to your hip.
- Breathe normally: bilateral breathing (alternating sides) is often easier during pull sets because you're not managing kick timing.
Common Mistakes
Try to avoid kicking anyway, squeezing the pull buoy too hard, or ignoring what the pull buoy is "telling you" - if you feel very lopsided, or your pull feels uneven, that's useful information. A pull buoy often exposes asymmetries in your stroke that are hidden during full swimming.
Pull Buoy Benefits: Are Pull Buoys Good for You?
For the vast majority of swimmers, pull buoys offer genuine benefits.
Improved Body Position Awareness
Feeling a flat, high body position for the first time is something many swimmers find immediately useful. You can then try to replicate that feeling during full stroke swimming.
Stronger Arm Stroke
Dedicated pull sets build the arm, shoulder, and back muscles specific to swimming in a way that full stroke training doesn't always achieve alone.
Technique Focus
Removing the kick creates space to work on your catch, early vertical forearm, and pull path — aspects of stroke technique that are hard to focus on when you're managing everything at once.
Accessible for Many Fitness Levels
Because pull buoys reduce the overall effort of swimming (your legs aren't fighting to stay up), some swimmers find they can maintain good form for longer during pull sets than full stroke sets. This makes them useful for adult fitness swimmers building endurance.
One caveat: pull buoys can become a crutch. Some swimmers become reliant on the buoyancy and their full-stroke body position deteriorates when they swim without one. Use as part of a balanced training programme, not as a substitute for it.
Pull Buoy Drills
Straight Pull Sets
The bread and butter. Sustained distances (100m, 200m, or 400m) focusing on stroke efficiency and endurance. Often combined with hand paddles for added resistance.
Beyond straight pull sets, pull buoys can be used in a range of drills:
Pull with Paddles
Hand paddles and a pull buoy together is a classic combination in squad training. The paddles increase the surface area of your pull, adding resistance and amplifying your feel for the water.
Single Arm Pull
Hold one arm extended in front while pulling with the other. Swap arms each length - this isolates each arm's pull individually, making asymmetries very obvious.
Fist Drill with Pull Buoy
Swim pull sets with your hands clenched into fists. Temporarily removes the hand's surface area, forcing you to engage your forearm as part of the catch. When you open your hands again, the water pressure feels dramatically different.
Catch-Up Pull Drill
One arm waits extended at the front until the pulling arm completes its stroke and returns. Slows the stroke down and helps swimmers feel the full extension and catch sequence.
Pull Buoy vs Kickboard: What's the Difference?
These two pieces of kit are often bought together - and that's sensible, because they do opposite things.
| Pull Buoy | Kickboard | |
|---|---|---|
| What it isolates | Arms / pull | Legs / kick |
| Where it goes | Between upper thighs | Held in hands |
| Removes from stroke | The kick | The arm stroke |
| Primary benefit | Upper body technique and strength | Lower body technique and strength |
| Beginner friendly? | Yes, especially for body position | Yes, one of the most beginner-friendly aids |
| Often combined with | Hand paddles | Fins |
If you can only get one first, the pull buoy is arguably the more versatile choice for adult fitness swimmers - many find they use it more often and get more technique feedback from it than from a kickboard.
Choosing a Pull Buoy
Pull buoys are simple pieces of kit, but here are a few things to consider:
Size
Standard adult pull buoys suit most people. Some brands offer smaller sizes for juniors or swimmers with narrower thighs. If the buoy is too large for your build, it will sit awkwardly and be difficult to keep in place.
Material
EVA foam is the standard: durable, water-resistant, and buoyant. Some cheaper variations can absorb water and compress after use.
Shape Variations
Most pull buoys are the classic figure-eight shape. Some brands make a more cylindrical or asymmetric version - these can suit different body types or preferences. If possible, try before you buy, or check reviews from swimmers with a similar build.
Brands
Speedo, Finis, Arena, Maru and many others all produce reliable pull buoys. The differences are mostly ergonomic rather than functional. Any reputable brand will do the job.
Quick Reference: Pull Buoy Summary
| Also written as | Pull-buoy, pullbuoy (commonly misspelled: pull boy, pull bouy) |
|---|---|
| Best for | All levels - beginners to elite |
| Primary use | Isolating the arm stroke, improving body position |
| Where it goes | Between upper thighs |
| Often paired with | Hand paddles |
| Beginner friendly? | Yes |
The pull buoy earns its reputation as the most versatile piece of swim training equipment. Whether you're a parent getting your child kitted out for squad, a fitness swimmer looking to improve your stroke, or a competitive swimmer doing high-volume pull sets, it belongs in your kit.
Explore more in our swimming training aids series - including guides on hand paddles, kickboards, and fins.
