What is Freestyle Hand Entry and How to Perfect It
One of the biggest secrets behind that effortless swimming isn’t just strong arms or fast kicking, but it’s freestyle hand entry.
Hand entry is the very first moment your hand touches the water in every stroke. Get it right, and your swim feels smoother, faster, and less tiring. Get it wrong, and suddenly you’re splashing, sinking, or fighting the water instead of flowing through it.
In this article, we’ll break down what freestyle hand entry really is, why it matters, how to improve it, mistakes you should avoid, and simple drills you can practice to perfect it.
What Is Hand Entry in Freestyle Swimming?
Hand entry in freestyle swimming refers to the moment when your hand enters the water at the start of each arm stroke. It happens right after your arm recovers over the water and just before you begin the pull phase underwater.
That split second when your hand enters the water may look small—but it plays a huge role in your balance, speed, and efficiency.
How to Improve Freestyle Hand Entry
Perfecting your freestyle hand entry isn’t about swimming harder. Small adjustments in how your hand enters the water can dramatically improve your balance, speed, and efficiency. Let’s break it down here:
1. Let Your Middle Finger Be the First to Say Hello to the Water
When improving freestyle hand entry, start by paying attention to which part of your hand enters the water first. Ideally, your middle finger should lead the entry. This naturally aligns your hand, wrist, and forearm in a straight line, helping you avoid twisting or angling the hand incorrectly.
When the middle finger enters first, your hand slips into the water smoothly, creating less splash and resistance. Think of it as gently spearing the water rather than slapping it.
2. Lift the Elbow, Not the Hand, During Recovery
A clean hand entry begins even before your hand touches the water—during the recovery phase. Many swimmers drop their elbow and swing the entire arm forward, which often leads to a noisy, uncontrolled entry.
By keeping your elbow slightly higher than your hand during recovery, your arm moves forward more smoothly and naturally. This position allows the hand to enter the water softly and at the correct angle, while also reducing stress on the shoulder.
3. Pretend You’re Reaching for the Wall on Every Stroke
After your hand enters the water, resist the urge to pull immediately. Instead, adopt a “reach for the wall” mindset. Picture yourself stretching your arm forward as if the wall is just a little farther away. This forward reach helps lengthen your body, improves balance, and increases the distance you travel with each stroke.
A full extension also gives your body time to rotate properly, setting up a stronger and more effective pull phase. The result is smoother swimming with less effort.
4. Attack the Water with Confidence, Not Hesitation
A good hand entry should be confident and purposeful—not rushed or passive. “Attacking” the water doesn’t mean creating a splash; it means entering the water with control and intent.
Your fingertips should slice into the water first, followed by the hand and forearm at a slight downward angle. When you enter with confidence, you maintain momentum and avoid sinking or stalling at the front of the stroke.
5. Take Breathing Out of the Equation with a Snorkel
Breathing can often disrupt good hand entry, especially if you lift or turn your head too much. Using a snorkel during practice removes this distraction and allows you to focus entirely on your technique.
With your head kept still and eyes looking straight down, your body stays more balanced and aligned. This stability makes it much easier to enter the hand in the correct position every time. Once you get used to the feeling of a clean entry with a snorkel, you can carry that same technique into normal swimming without it.
6. Stronger Core = Cleaner Hand Entry
Your hand entry is strongly influenced by what your body is doing, especially your core. A weak core can cause your body to wobble or over-rotate, which often leads to crossing over or inconsistent hand placement.
By strengthening your core muscles, you create a stable base that supports smooth arm movement and controlled rotation. When your body stays steady, your hands naturally enter the water in a more consistent and accurate position.
7. Train It Slowly, Then Swim It Naturally
Drills are one of the most effective ways to improve hand entry because they slow the stroke down and build awareness. By practicing specific freestyle drills, you give yourself time to focus on where and how your hand enters the water.
Over time, this repetition builds muscle memory, making proper hand entry feel natural during full-speed swimming. Even short drill sets added to each practice session can reinforce good habits and gradually transform your freestyle stroke.
Drills to Improve Your Freestyle Hand Entry
The best way to improve your freestyle hand entry is to slow things down and practice with purpose. When done regularly, these drills train your body to enter the water cleanly and set up a strong, powerful pull every time.
Below are highly effective drills you can easily add to your swim workouts.
A. Shoulder-Width Catch-Up Drill
This drill is perfect for learning proper hand placement and alignment during entry. Start by kicking with both arms stretched out in front of you, like Superman flying through the water. Your hands should be slightly wider than your head, not straight in the middle.
From this position:
- Take one stroke with your right arm while the left arm stays extended
- When the right hand returns to the front, then the left arm takes its turn
- Keep alternating arms for 25 or 50 meters
B. Fingertip Drag Drill
The Fingertip Drag Drill is excellent for improving high elbow recovery and fixing a short or rushed hand entry. Swim freestyle as you normally would, but during the recovery phase:
- Let your fingertips gently skim the surface of the water
- Keep dragging them forward until your arm is almost fully extended
- Then allow your hand to enter the water softly and smoothly
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FAQ
Where should my hand enter the water in freestyle?
Your hand should enter the water in line with your shoulder, not crossing over or going too wide.
Should my fingers or palm enter first?
Your fingertips should enter first, followed by your hand and forearm.
Is a splash always bad during hand entry?
A small splash is normal, but a loud or big splash usually means poor angle or too much force.
