Improve Your Swim Power: How & Why To Use Hand Paddles

Paddles! Some swimmers hate them. Some swimmers love them. Most triathletes love them.
But what do they actually do for your swimming? Why should you use them? And when?
Today's video is all about swimming with paddles and how they can transform your stroke!

0:00 - Intro
0:50 - What are hand paddles?
2:10 - When to use them?
2:55 - Technique improvements
3:59 - Build up gradually

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Photos: © Triathlon / Getty Images

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[gtn]

Do you use hand paddles in the pool? Let us know 👇

[mosanna]

Can we talk about how awful it feels when you take them off for the next set though?? 😅 It feels like I'm swimming with tiny chicken feet for hands. 😂

[emmag]

I use paddles in almost all my swim sessions. Using them along with fins and a pool buoy (not at the same time), has really improved my speed, particularly in open water.

[caseymaze]

If I can add a secret I learned many, many years ago. First of all, buy the simple rectangular flat ones, not the preformed hydrodynamic ones. Then, remove the wrist strap. You will immediately notice whenever you try and cheat and draw your hand out of the water without finishing your stroke. The paddle will either catch the water like a scoop and wreck your stroke rhythm or even pull off your finger. Itl'll take you maybe 50-100 yards and you will never prematurely pull your elbow out of the water again. Works like a charm. Using the old school flat ones will also really emphasize the need to keep your hand either pointed straight ahead or dropping into that perfect catch position. If you drop it too soon in the glide your momentum will shoot it downward and it'll be obvious and feel adkward....you have to wait for that perfect moment. Hope it helps!!

[SwimmingwithYousofandHamza]

How did you record above and below water at the same time?

[iggalan]

I’ve recently started training with paddles and it’s true, they emphasize all you do, good or bad, so they’re excellent to work on your technique. Also you work quite a bit more with them so you get a strength workout as well. Use them on short sessions and they make you a better stronger swimmer 🏊‍♀️.

[MaxHeadspacemm]

I’ve always enjoyed swimming with both paddles and swim fins. Not all the time. Just occasionally. Really makes good technique apparent. It also makes bad technique apparent. Also gets me used to swimming faster and makes faster swimming feel more natural.
Don’t overdo it though.

[santysmith]

More great stuff from GTN👍I've been swimming now for 3 months and enjoying learning freestyle. Last couple of sessions I've been getting pain in my elbow area after the session. Any ideas🎉

[michellokhorst]

I wish I could incorporate them into my sessions, but pools in my area do not allow them (they are afraid you may hurt fellow swimmers, I have pointed out that those swimmers are in danger of drowning so they better take out the water... but they were not amused by that comment). There are even some pool I can no longer use fins.

[watchmanendtimes]

Recipe for a shoulder Injury .
What's the point ?

[moustafamortada]

I use them with my team LBT in pool sessions or in my own. Not more than 25% of the session. You just said it all as usual Heather. I use Zoggs

[BSenn]

My wife and I use them to get stronger in the pool and from time to time in OW. Fantastic tool

[alibaig]

Thankyou i will add paddle sessions in my training

[Shevock]

Should swimrunners more often since they're used in the event?

[brandonlarkin]

I like using swim paddles to build strength, but are there different lifts or workouts outside the pool to also build strength? Is using paddles a couple times a week enough on its own? Or should I even need extra strength sessions? Thanks!

[markmanleyHOactivity]

Thank you for the "paddles" *technique* Advice !!! 🏊🏊🏊

[cokanyildirim]

I start bending my wrist in early catch phase after using them so i am not training with them anymore. Becouse it took long time to correct high elbow pull again.

[sagaciouslysage]

How to successfully turn (flip or otherwise) with hand paddles.

[nbiresev]

Having problem here with low elbow for both hands?

[bp]

I swim 2.4km 5 days a week just for fun. I don’t compete or anything and I’m not interested in doing so. I literally just do it to stay healthy. Is it worth me looking into paddles for a couple of my swims a week or just continue swimming?