Freestyle Pull Path: Is the S-Shaped Pull Outdated? What the Latest Research Says

Introduction

If you’ve received systematic swim training, older-generation coaches may have told you: “You need to draw an S shape when pulling!” This theory holds that the arm tracing an S-shaped curve underwater can continuously find “still water,” making it more efficient than a straight pull. However, starting in the 1990s, the sports science community began fundamentally questioning this theory, and biomechanical research over the past two decades has provided an even clearer answer.

This article will organize the evolution of pull-path history, break down the problems with the S-shaped pull theory, and explain how modern swim training views the most efficient pull curve.

The Origins and Prevalence of the S-Shaped Pull Theory

The S-shaped pull theory was primarily proposed by American swimming researcher James Counsilman in the 1970s. Through underwater filming of elite swimmers, he observed that the “absolute path” of top swimmers’ hands in the water (relative to the pool bottom) did indeed trace an S-like trajectory, and he accordingly proposed the theory of “continuously seeking still water through curved pulling.”

This theory quickly became mainstream in swim instruction, influencing an entire generation of training methods. However, the problem lay in a misunderstanding of the observation perspective.

The Confusion Between Relative Path and Absolute Path

Later researchers pointed out that the S-shaped trajectory Counsilman observed was the hand’s absolute path relative to the pool bottom (a fixed coordinate system), not the hand’s path relative to the swimmer’s body.

When the body continuously moves forward while simultaneously rolling sideways, even if the arm pulls in a relatively straight line, the trajectory projected onto a stationary coordinate system will naturally appear curved. This is like a baseball pitcher’s pitch: the wrist’s motion relative to the pitcher’s arm is straight, but the ball traces a curve relative to the ground.

The Consensus of Modern Research: High-Elbow Straight Pull

Contemporary biomechanical research (including follow-up studies by scholars such as Cecil Colwin and Ernie Maglischo) generally agrees that the most efficient pulling method is the High Elbow Pull combined with a relatively straight path:

• Catch Phase: After the hand enters the water and extends forward, the elbow bends ahead of the hand (Early Vertical Forearm, or EVF), establishing the maximum pulling surface area.
• Pull Phase: Maintaining a high elbow, the forearm and palm push water straight backward, with a path nearly straight relative to the body.
• Finish Phase: The push is completed beside the hip, with the palm facing backward and upward as it exits the water.

Emphasizing an S-shaped path may cause the following problems:

• Deliberate outward and inward sculling motions waste time and energy
• Disrupts maintaining a high elbow, reducing the pulling surface area
• Increases rotational stress on the shoulder, raising the risk of injury

Core Points of the High-Elbow Pull

Modern freestyle pulling technique emphasizes the following key points:

• Early Vertical Forearm (EVF): After the hand enters the water, get the forearm vertical as quickly as possible, rather than bending the elbow first. This requires good shoulder joint flexibility and active engagement of the latissimus dorsi.
• Elbow Always Higher Than the Hand: Throughout the entire pull, the elbow should remain above the hand, creating the maximum surface area to “grab the water.”
• Core-Driven Rotation Assists the Pull: The pulling motion is not purely arm strength; torso rotation engaging the latissimus dorsi is the primary power source.

Practical Advice

• Paddle Training (Paddles): Wearing paddles forces the palm to stay vertical, helping build muscle memory for the high-elbow pull. However, note that paddles are not suitable for prolonged heavy use, as this may overstress the shoulders.
• Catch-up Drill: With both hands extended forward, pull with one hand until it reaches the other hand before switching, focusing on quickly establishing the high-elbow position at the start of each pull.
• Slow-Motion Simulation: Stand in waist-deep water and simulate the pulling motion at low speed, feeling how the forearm pushes “against a wall” straight backward rather than “tracing a curve.”
• Video Feedback: Side-view underwater filming most clearly reveals elbow height, confirming that the elbow remains higher than the hand throughout the pull.

Conclusion

The S-shaped pull theory is a valuable lesson in the history of swimming science: our perspective on observing movement can profoundly shape how we define “correct technique.” The consensus of modern research points to the high-elbow straight pull, but this does not mean the arm can have no lateral adjustment at all—rather, deliberately pursuing an S-shaped path is unnecessary and counterproductive. Focusing your effort on building EVF and core-driven rotation is the true direction for efficiency gains.

Related Reading

• Freestyle Catch Technique: Is the S-Shaped Pull Really Outdated?
• Backstroke Pull Path: Modern Technique for S-Shaped Pulls and Straight-Arm Pulls
• Freestyle Pull Technique: Modern Perspectives on High-Elbow Entry and S-Shaped Arm Pulls
• Freestyle Drag Thinking: Why Your Progress Should Start with “Reducing Drag” Rather Than Relentlessly Training Arm Strength