The knuckle-drag is among the oldest and most useful swim technique drills. It was the first drill I learned when my coach taught it to me in 1971, and its still among my most recommended. The knuckle-drag is done by swimming freestyle and dragging your knuckles across the waters surface during the recovery (i.e. dry) phase. This drill, also known variously as the finger-tip drag, marionette, hand-drag, broken arm and many others, has a simple principle: use the waters surface as a convenient source of extra kinesthetic feedback to reinforce good recovery mechanics.
To actually recover during the recovery, freestylers should keep a high elbow and droopy forearm, and the knuckle-drag drill reinforces this form. Accordingly, the drill is usually prescribed to correct both sky-armed (hand above the elbow) and side-armed recoveries. The knuckle-drag drill is great for these, but it helps so many other flaws that its almost a Swiss Army Knife for swimming. The knuckle-drag is a tonic for all of the following and more:
Flaw |
Mechanism of assistance |
Sky/side-armed recovery |
Cues proper mechanics with direct kinesthetic feedback. |
Poor body rotation |
Body must rotate to get elbow high enough to do drill properly. Conveniently, lifting the elbows also produces body roll. |
Poor hand entry |
Hand never leaves water during drill, so entry is seamless with recovery. Teaches relaxed, clean, properly timed, and properly placed hand entry. |
Excess Tension |
Something about this drill is just relaxing. |
Legs fight body rotation |
When done with buoy, legs stay parallel and roll with the body. |
To maximize the knuckle drags usefulness I suggest using it within a strip poker set. It will become quickly apparent how this set earned its name. The set is low on exertion and high on relaxed focus, so it works great as a warm-up. It involves four repeats of the same distance, and I find 50-150 yard repeats are long enough to find a groove, but not so long that you suffer focus fatigue. Lets assume 4 x 100 for this article. If youre not already familiar with the knuckle-drag, practice it on its own before trying this set. If youre not yet comfortable with the drill, the toys will be a distraction rather than an aid to your learning.
Heres the set:
Drew Surinsky, MS, JD, is an exercise physiologist, swim coach (
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