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Grab-the-Paddle Drill (Forearm Catch Focus)

This drill is done by holding the bottom of the paddle instead of wearing it. By taking your hand and fingers out of the equation, you’re forced to create pressure with the forearm and set the catch earlier.

Focus on a light grip, an early catch, and pressing water straight back. If the paddle stays quiet and stable, you’re loading the water correctly. If it wobbles or slips, slow it down and reset the catch.

This is a great drill for triathletes and swimmers who tend to pull with the hand instead of connecting the forearm and lats.

Perfect for building a stronger, more effective freestyle catch without over-muscling the stroke.