What Is a Pull Buoy?

A pull buoy is a figure-8 shaped piece of foam that you hold between your thighs while swimming. It keeps your legs afloat without kicking, which isolates your arms and upper body for pull-focused training. By eliminating the kick, you can concentrate entirely on your catch, pull, and rotation.

It’s one of the simplest and cheapest swim training tools, but it can make a massive difference to your technique and upper body endurance.

Who Needs One?

Intermediate to advanced swimmers who want to work on their pull technique or build upper body swim-specific fitness. It’s particularly useful for triathletes, who need strong pulls because they often wear wetsuits that already provide buoyancy for the legs.

Beginners can benefit too — a pull buoy lifts your hips and legs, giving you a feel for correct body position in the water. If your legs normally sink like anchors, a pull buoy shows you what good positioning feels like.

What to Look For

Shape is usually figure-8 or cylindrical. Figure-8 buoys sit more securely between your thighs. Cylindrical ones are simpler but can slip. Some newer designs are asymmetric, giving you the option of more or less buoyancy depending on which end is up.

Size should match your body. Larger buoys provide more lift — great for heavier swimmers or those with sinky legs. Smaller buoys provide less lift, making your upper body work harder. Most adults suit a standard-sized buoy.

Density matters for durability. High-density EVA foam holds its shape and doesn’t absorb water over time. Cheaper low-density foam can become waterlogged and lose buoyancy after months of use.

Comfort is about the surface texture. Smooth foam is gentler on your inner thighs. Textured surfaces grip better but can cause chafing on longer sets.

Top Picks

Speedo Elite Pull Buoy — Ergonomic figure-8 design that stays put. High-density foam with good durability. The gold standard for a reason.

Arena Freeflow Pull Buoy — Slightly softer foam with an asymmetric shape for adjustable buoyancy. Comfortable for long sets.

Zoggs Pull Buoy — Solid budget option. Simple figure-8 shape, decent density, and widely available. Does exactly what a pull buoy needs to do.

Where to Buy

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