Pulley Drills: Increasing Breaststroke Pulling Strength

Breaststroke is a stroke of finesse, timing, and power. Among all its components, the pull phase plays a critical role in generating forward momentum — especially when executed with strength and precision. While technique is crucial, building upper body strength specific to the breaststroke pull can significantly enhance your performance. That’s where pulley drills come into play.

In this article, we explore how pulley drills can help you develop stronger, more effective breaststroke pulls, improve muscular endurance, and elevate overall stroke efficiency.

💪 Why the Pull Matters in Breaststroke

In breaststroke, the pull sets up the entire stroke cycle. It initiates propulsion, allows time for a breath, and creates the momentum for the following kick and glide. A weak or mistimed pull:

• Reduces propulsion

• Increases drag

• Breaks rhythm

• Fatigues the swimmer more quickly

To swim breaststroke effectively, you need to develop targeted pulling strength, and pulley drills are an ideal solution.

🏋️ What Are Pulley Drills?

Pulley drills involve using a cable pulley machine or a resistance pulley system (like stretch cords) to mimic swim-specific movements outside the pool. They allow swimmers to:

• Build stroke-specific muscle strength

• Improve pull technique and range of motion

• Increase endurance under resistance

For breaststroke, pulley drills target:

• Chest and shoulders (pectorals, deltoids)

• Upper back and lats (for sweep and recovery)

• Arms (biceps and triceps)

• Core (for body stability)

🛠️ How to Perform Pulley Drills for Breaststroke

🔹 1. Breaststroke Pull Simulation

Target: Full arm movement and coordination

How to Do It:

• Stand or kneel in front of a pulley or resistance band anchored at shoulder height.

• Grab the handles with both hands.

• Mimic the breaststroke pull: start wide, sweep out and around, then bring the hands together under the chest (forming a heart shape).

• Slowly recover to the start.

✅ Focus on control and keeping elbows high during the sweep.

⏱️ 3 sets of 10–15 reps

🔹 2. Isolated Out-Sweep Drill

Target: Strengthening the lateral movement of the pull

How to Do It:

• Stand with a pulley or resistance band anchored at chest level.

• Start with arms together in front of your chest.

• Sweep your arms outward in a controlled motion, keeping elbows slightly bent.

• Return slowly.

✅ Improves the wide catch and engagement of chest and shoulder muscles.

⏱️ 3 sets of 12 reps

🔹 3. In-Sweep Power Drill

Target: Building power during the in-sweep phase

How to Do It:

• Begin with hands wide (about shoulder width).

• Pull hands inward as if completing the in-sweep.

• Engage chest and core muscles.

• Control the return to the starting position.

✅ Trains the acceleration of the in-sweep for a stronger propulsion phase.

⏱️ 3 sets of 10 reps

🔹 4. Single-Arm Breast Pulls

Target: Correcting imbalances and improving technique control

How to Do It:

• Perform the breaststroke pull using one arm at a time with a resistance band or pulley.

• Focus on full range of motion, from the out-sweep to the in-sweep and recovery.

• Switch arms after each set.

✅ Helps identify and correct weak sides or technique flaws.

⏱️ 3 sets of 8 reps per arm

🔹 5. Pull + Core Combo

Target: Integration of pull strength and core control

How to Do It:

• Perform resistance breast pulls while holding a slight squat or plank position.

• Engage your abs and glutes to maintain posture throughout.

✅ Simulates body positioning and core activation used in-water.

⏱️ 3 sets of 30 seconds

💡 Tips for Using Pulley Drills Effectively

• Start with light resistance to focus on form, then gradually increase load.

• Incorporate pulley drills into dryland training 2–3 times per week.

• Always pair strength drills with in-water technique work.

• Warm up your shoulders and back before each session to prevent injury.

• Focus on smooth, controlled motion — quality over speed.

🔁 How to Incorporate into Your Weekly Training

Day	Activity
Monday	In-pool technique + pull simulation drills
Wednesday	Dryland pulley circuit + core work
Friday	Mixed set with pull-focused resistance swimming

🏁 Final Thoughts

Pulley drills are a powerful addition to any breaststroke swimmer’s training toolkit. By mimicking the exact movement patterns of the stroke under resistance, these drills help you build the strength, control, and awareness needed to swim stronger and more efficiently. Whether you're targeting sprint power or endurance for long-distance events, consistent pulley training can lead to noticeable improvements in your breaststroke performance.