Band butterfly pull
Drill / Intermediate / 3 × 20 s
Room / Drill / Beginner
Band swim pull
The freestyle pull with a resistance band anchored in a door, bent forward as if lying in the water. Dry-land swimmers have used it for decades to build the pull.
- Dose
- 3 × 30 s per arm
- Rest
- 30 s
How to do it
- Anchor the band in the hinge side of a closed door at hip height, and hold one end in each hand.
- Step back, bend forward from the hips until the trunk is nearly flat, arms reaching toward the door.
- Set a high elbow, then pull one hand back past the hip; return slowly and switch arms.
Tips
- Elbow high and wide at the start, as in the catch in the water.
- Keep the back flat and the neck long.
