Swimming
Breaststroke with Hand Paddles
Breaststroke with hand paddles adds resistance to the arm pull, training upper-body strength and control while you coordinate the pull, kick, and glide.
- Intermediate
- Moderate injury risk
- Rest 30 sec
How to do it
- Fit the paddles securely over your palms using their straps.
- Push off the wall face down with your arms extended overhead.
- Sweep your hands outward slightly wider than your shoulders, with palms angled outward.
- Sweep your hands inward toward each other beneath your chin, with elbows bent.
- Draw your heels toward your buttocks as your hands finish sweeping inward.
- Reach your hands forward together until your arms are extended.
- Kick your feet outward and backward in a rounded path until your legs come together.
- Glide briefly with your body long before starting the next pull.
Form cues
- Inhale on the insweep; exhale during the glide.
- Keep your neck in line with your back.
- Keep your shoulders away from your ears.
- Feel steady pressure across each paddle.
Common mistakes
- Pulling back toward the hipsFinish the pull in front of your chest rather than dragging your hands behind your shoulders.
- Starting the kick too earlySave the propulsive kick until your hands are nearly back in their forward position.
- Forcing a wide knee positionKeep your knees roughly hip-width during heel recovery rather than spreading them as far as possible.
Safety
Paddles increase resistance on your shoulders and wrists, especially when you pull forcefully or lose control through fatigue. Difficulty maintaining your stroke or breathing also creates a drowning risk.
- Use small paddles only after you can comfortably swim breaststroke without them.
- Practice in a lifeguarded pool with a clear swimming lane.
- Start at an easy pace over short distances before increasing volume.
- End the interval if your stroke deteriorates; remove the paddles if you feel shoulder or wrist pain.
Choose breaststroke without paddles or seek advice from a physiotherapist first if you have shoulder or wrist pain, or a recent upper-body injury.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
- Swim Hand Paddles
Sets and reps
- Sets
- 4–6
- Target
- 25–50 meters
- Rest
- 30 sec
Use these as controlled technique intervals rather than sprints.