What does a pull buoy actually do?

A pull buoy floats your hips and legs so you can swim with your arms only. With the kick switched off, the load moves to your lats, shoulders and core, and every flaw in your catch becomes easier to feel. It also lets you swim aerobic volume with a lower heart rate than full stroke, which is why coaches use it for long pull sets and paddle work.

Where should you put a pull buoy?

Squeeze it between your upper thighs, just below the hips. That position gives the most lift and the most stable body line. Moving it down to the knees or ankles reduces the lift, so your core has to hold your hips up, which makes it a harder drill for experienced swimmers rather than a beginner setup.

Is a pull kick better than a classic pull buoy?

A pull kick is a flat foam block you can grip as a kickboard or hold between the legs as a buoy, so one tool covers both jobs in a small bag. A classic figure-8 buoy holds more securely between the thighs and is easier to forget about during long pull sets. If you only own one piece of foam, take the pull kick; if you do a lot of paddle work, the figure-8 is more comfortable.

What size pull buoy should I get?

Most adults use a standard senior buoy. Pick it by your legs, not your height: swimmers with dense, muscular legs or sinking hips are better served by a larger, more buoyant shape, while naturally floaty swimmers can use a slimmer one and get more core work. Junior sizes exist for children and very small adults.

Should beginners use a pull buoy?

Yes, in small doses. A buoy helps a beginner feel a horizontal body line and practise breathing without fighting sinking legs. Keep pull sets short and mix them with full-stroke swimming, because relying on the buoy for every length hides the body position problem instead of fixing it.

Best Pull Buoy 2026

The best pull buoys in 2026: classic figure-8 vs 2-in-1 pull kick, how buoyancy should match your legs, and three picks for every swimmer and budget.

The best pull buoy for most swimmers is the arena Freeflow: a classic figure-8 foam buoy, PVC-free, light and Budget tier, so it can live in your bag. Pick the arena Pull Kick II if you want one tool that doubles as a kickboard, and the Speedo foam buoy if comfort on long paddle sets matters most.

The best pull buoys in 2026

Pull buoys are simple, so the differences that matter are shape, foam and how the buoy sits between your legs over a 1,000 m pull set. These three cover every common need, from a first buoy to a do-everything piece of foam.

arena Freeflow: the classic that just works

The Freeflow is the buoy most club lanes are full of, and for good reason. Its figure-8 shape wedges into the upper thighs, so it does not slide out when you rotate on a long pull set, and the soft foam does not chafe.

It is also the Budget pick here. Unless you have a specific reason to want a hybrid, this is the buoy to buy first.

arena Pull Kick II: one tool for both jobs

The Pull Kick is a flat foam block with moulded grips. Hold it in front of you for kick sets, then squeeze it between your legs for pull sets. For swimmers who carry one mesh bag to the pool, that saves a whole item.

The trade-off is grip: a flat block can creep out during strong body rotation, so the figure-8 still wins for long paddle sets.

Speedo Foam Pull Buoy: comfort for long sets

Speedo rounded the edges of the classic shape, which is the detail you notice on a 2,000 m pull session. The foam is a blend of 90% EVA and 10% algae bloom, a small step away from pure petroleum foam.

It does the same job as the Freeflow with a softer feel, so it is the pick for swimmers who pull a lot and have rubbed their thighs raw on harder buoys.

Pull buoy comparison

All three float an adult swimmer. The real choice is figure-8 security versus a block that also works as a kickboard.

How to choose a pull buoy

Choose by how your legs float, not by brand. A buoy that is too big hides a body position problem; one that is too small turns every pull set into a core workout.

How to use a pull buoy (and when not to)

Use the buoy for one focused block per session, usually with paddles or a band. Swimming every length with it trains you to depend on the lift instead of fixing your head and hip position.

For complete sets, see our pull buoy workouts . To add the buoy to your own sessions, build a pull set in the free swim workout builder and pair it with the right swim paddles .

On 23 October 2026 we compared the pull buoys available on amazon.de by shape, material, size and how each one sits during pull and paddle sets, the way we use them in AquaPlan workouts. We ranked them on fit for common swimmer needs rather than on star ratings.

Limitations: we did not lab-test buoyancy, and listings, stock and prices change. Check the product page before you buy.

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Written and maintained by AquaPlan Team, Swim Training & Product.

The AquaPlan team builds swim-training software for structured pool workouts, Garmin-compatible FIT export, printable workout PDFs, and progress tracking.

Focus areas: Structured swim workout design, Garmin-compatible FIT file export, Pool training plans and workout-library systems, Swim training tools for web, iOS, and Android.

Editorial standard: AquaPlan is built by lifelong swimmers — 20+ years in the water, competitive racing, and countless hours on deck. Our training guides come from that experience, not a content mill.

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