Do’s and Don’ts - Dropped Elbow

Dropping your elbow in the freestyle pull is the most common error we see. It’s THE reason most swimmers are not generating as much power as they’d like!

❌ DON’T

• No “catch”: Swimmer is missing initial grip on water. 
• Dropped elbow: Elbow falls downward. 
• Elbow Leads: Elbow leads the way, slipping backwards during pull. 

✅ DO

• Anchor Catch: Swimmer drops fingertips and engages lats. 
• High Elbow: Elbow stays high as forearm and palm create a paddle. 
• Forearm First: Reverse drag is force! Watch how the entire arm creates a vertical line when forearm passes shoulder.

Check out this video for a visual demonstration of what to do and what not to do!