How to Do a Breaststroke Pull-down: A Step-by-Step Guide

Photo of author

The breaststroke pull-down is a critical component of a successful breaststroke. It is the underwater phase where the swimmer maximizes their forward momentum before resurfacing for the next stroke. Mastering this technique can significantly improve your overall performance in breaststroke swimming. In this step-by-step guide, we will break down the breaststroke pull-down into its key elements and provide tips and exercises to help you perfect this skill.

Understanding the Breaststroke Pull-down

The breaststroke pull-down occurs immediately after the start or each turn. It involves a coordinated sequence of movements that allow the swimmer to streamline underwater and generate forward propulsion. The main goals of the pull-down are to minimize drag, maintain a streamlined body position, and build momentum for the next stroke.

To execute an effective breaststroke pull-down, you must focus on four key elements: the glide, the pull, the kick, and the recovery. Each of these components plays a crucial role in maximizing your efficiency and speed during the pull-down.

Step-by-Step Guide to the Breaststroke Pull-down

  1. The Glide
    • After the dive or turn, extend your arms forward and press your hands together.
    • Keep your head down, looking towards the pool bottom.
    • Maintain a tight streamline position, with your body fully extended and legs together.
    • Glide underwater for a few seconds, allowing your body to gain momentum.
  2. The Pull
    • Initiate the pull by separating your hands and bringing them towards your chest.
    • Bend your elbows and position your hands slightly wider than shoulder-width apart.
    • As your hands move towards your chest, keep your palms facing outward.
    • Engage your chest and back muscles to pull your body forward.
    • Keep your core engaged and maintain a streamlined body position.
  3. The Kick
    • As your hands reach your chest, begin the kick.
    • Bend your knees and bring your heels towards your buttocks.
    • Quickly extend your legs and kick forcefully, driving your body forward.
    • Maintain a steady rhythm and synchronize your kick with the pull.
  4. The Recovery
    • Once your legs are fully extended, begin the recovery phase.
    • Bring your heels together and point your toes.
    • Extend your arms forward, reaching for the gliding position.
    • Keep your head down and maintain a streamlined body position.
    • Continue gliding until it’s time to resurface for the next stroke.

Tips for Mastering the Breaststroke Pull-down

Common Mistakes to Avoid

  • Allowing the knees to splay out during the pull-down can create unnecessary drag. Keep your knees close together and maintain a streamlined position.
  • Dropping the head or lifting it too high can disrupt your body alignment. Keep your head in line with your body and gaze towards the pool bottom.
  • Rushing the recovery phase can lead to a loss of momentum. Focus on extending your glide and initiating the recovery when the time is right.
  • Neglecting to engage your core muscles can result in a lack of stability and control. Keep your core activated throughout the pull-down.

Exercises to Improve the Breaststroke Pull-down

  1. Glide and Kick Drill
  2. Band Pulls
    • Attach a resistance band to an anchor point or have a partner hold it.
    • Stand facing the anchor point, holding the band with your arms extended.
    • Initiate the pull motion, squeezing your shoulder blades together and pulling the band towards your chest.
    • Repeat this exercise to strengthen the muscles involved in the breaststroke pull.
  3. Cable Pulls


Mastering the breaststroke pull-down requires a combination of technique, strength, and coordination. By following this step-by-step guide and incorporating the recommended exercises, you can improve your efficiency, speed, and overall performance in breaststroke swimming. Remember to focus on each element of the pull-down and practice regularly to refine your skills. With dedication and perseverance, you can unlock your full potential in the breaststroke.