Band swim pull
Drill / Beginner / 3 × 30 s per arm
Room / Drill / Intermediate
Band butterfly pull
Both arms pull together with the band, from the catch to the hips. It builds the power and timing of the butterfly pull.
- Dose
- 3 × 20 s
- Rest
- 40 s
How to do it
- Set up as for the band swim pull, bent forward with both arms reaching toward the door.
- Set both elbows high and pull both hands back together to the hips, finishing with the triceps.
- Return slowly to the reach and repeat at a steady rhythm.
Tips
- Finish the push past the hips; do not stop at the chest.
- Hips back and still; only the arms move.
