Swimming
Freestyle Fist Drill
The freestyle fist drill is freestyle swimming with loosely closed hands. It trains you to use your forearms, rather than just your palms, to press water backward.
- Intermediate
- Moderate injury risk
- Rest 30 sec
How to do it
- Close your hands into loose fists.
- Push off the wall face down with your arms extended.
- Reach one arm forward just below the surface.
- Bend that elbow to angle your forearm backward, with your fist below your elbow.
- Press the water toward your feet through the underwater pull.
- Recover that arm above the water to its next entry.
- Repeat with alternating arms over your chosen distance, using a gentle flutter kick.
- Take hold of the wall to finish.
Form cues
- Keep your wrists straight.
- Look toward the pool floor.
- Exhale steadily into the water.
Common mistakes
- Rushing the strokesAccept a slower pace so you can feel steady water pressure against your forearms.
- Crossing the centerlineEnter each fist in line with its shoulder rather than in front of your head.
- Lifting your head to breatheRoll your head with your body to bring your mouth clear of the water.
Safety
Closed fists reduce propulsion, which can make staying afloat and breathing harder as you tire. Forcing the pull to maintain your usual speed can strain your shoulders.
- Practice in a lifeguarded pool with a clear lane.
- Start with a short distance you can comfortably swim without stopping.
- Open your hands immediately if you struggle to breathe or maintain position.
- Stop at the wall if shoulder pain develops.
If you cannot yet swim relaxed freestyle with reliable breathing, practice regular freestyle before adding this drill.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
Sets and reps
- Sets
- 4–6
- Target
- 25 meters
- Rest
- 30 sec
Between drill lengths, swim an easy open-hand length to compare the feel of the water.