Closed-Fist Drill Meaning in Swimming

The closed-fist drill requires a swimmer to swim with their hands tightly clenched. This exercise forces the athlete to feel the water against their forearms and elbows. Swimmers improve their pulling technique by removing the large surface area of the palms. This drill emphasizes the importance of the high elbow position during the underwater stroke. An athlete swims fifty meters of freestyle while keeping their hands in tight fists. Proper execution leads to a more powerful and efficient stroke when the hands open. Swimmers use this drill during practice to build better awareness of their body’s movement. Focusing on the forearm pressure increases the total amount of water moved per stroke.