High Elbow Catch

I recently had the pleasure to hear 4-time, 3-sport Olympian and triathlon world champion Shiela Taormina give a motivational talk. During the Q and A portion of the presentation, someone asked for swim advice. Shiela did not say a word, she just mage this gesture:


Photo: Shiela Taormina demonstrating the "high elbow catch."

The idea of keeping a "high elbow" during the underwater phase of the swim stroke is to grasp or anchor as much water as possible. The arm of a novice swimmer slips through the water when they take a stroke. They take lots and lots of strokes but don't seem to go anywhere!

When I teach beginning swimmers the Fundamentals, this lesson comes part-way through the sequence. Swimmers think they are doing this. On the deck I ask them to simulate the high elbow catch. Just as they start I grab their arm and move them into the CORRECT postion. "Wow, that is difficult," is the common response. Understand that in order to achieve a correct high elbow swim stroke, you have to greatly engage the muscles in your shoulder. This is not a natural movement, but it can become natural with practice.

In the video below I demonstrate a high elbow catch movement, simulate with stretch cords. This is the best way to build swim-specific strength, but in this video I use it to demonstrate the technique.


Video: High Elbow Catch, at full speed with stretch cords.

It happens very quickly, but notice how the elbow stays forward as my hand and forarm swings downward. This movement is essential if you want to actually grip the water and propel yourself forward, rather than just have your arm slip through the water and go nowhere.

Next let's look at a drill in the water to practice this movement. In my video Fundamentals of Swimming, I utilize FIST DRILL to learn this movement. With fist drill you swim with your hands closed in fists to force you to feel the water with your forearms. This teaches you to grip with your full arm, not just the palm of your hands.

Windshield Wiper Sculling with Pull Buoy is another one of my favorites. The first goal is to experience the forward elbow position with your finger-tips pointed at the bottom of the pool. Then you move your hands back and forth at a high oscillation in order to create the propulsion.


Photo: Windshield Wiper Sculling with Pul Buoy.

This drill is also a good chance to work on your fore-aft balance in the water. But first and fore-most you can really emphasize that high elbow catch angle to the arms. The best swimmers are almost double jointed they are so adept at swimming that forearm down with their upper arm still extended straight ahead.

Good luck mastering this challenging movement. It is worth the trouble you put into understanding and implementing it.

Stephen Taylor
Fundamentals of Swimming DVD
www.TriathlonDVD.com