Swimming Paddles: Benefits, Care, and How to Choose the Right Size

Paddles are one of the most commonly used accessories by swimmers of all levels. They increase the surface area of the hands in contact with the water, which can bring many benefits for technique and strength. But like any accessory, they require careful use and attention to size and type.

Benefits of Using Paddles Muscle strengthening: By providing more resistance during the pull, paddles help develop strength in the shoulders, arms, and back.

Technique improvement: They allow swimmers to notice flaws in hand positioning and arm alignment. If the stroke is incorrect, the paddle tends to “slip” or feel uncomfortable.

Enhanced water sensitivity: Feeling the water over a larger surface area increases awareness of movement.

Stroke efficiency: Paddles help understand the importance of a good underwater phase, encouraging a more powerful and continuous stroke.

Care and Contraindications

Despite their benefits, using paddles incorrectly can pose risks:

• Shoulder overload: Using paddles that are too large or always training with them can cause injuries, especially for those with a history of pain or joint instability.

• Technical dependency: Excessive use can mask stroke errors rather than correct them.

• Premature fatigue: In intense sessions, paddles can cause greater fatigue than expected and affect proper execution of the rest of the workout.

The recommendation is to use paddles progressively, alternating sets with and without the accessory, always under the guidance of a coach.

Types and Sizes of Paddles

The market offers various models, but the choice should consider the training goal and swimmer’s experience:

• Small (just for the fingers or slightly larger than a closed hand):

Ideal for improving technique. They do not increase resistance much but help correct stroke alignment. Recommended for beginners and technique-focused sessions.

• Medium (slightly larger than the palm):

The most versatile. Provide moderate resistance without overloading. Perfect for strength and water sensitivity training.

• Large (much larger than the hand):

Offer significant resistance, requiring considerable shoulder and arm strength. Should only be used by experienced swimmers in specific, short sets, never as the main accessory in all sessions.

Paddles are excellent allies in swimming when used mindfully. They can help improve technique, build strength, and increase stroke efficiency. But the key is balance: vary sizes, introduce them gradually, and always respect the body’s limits.

At Swim4Fun, we use paddles as a learning and strengthening tool, adjusted to each swimmer’s level. Because the most important thing is not just to swim stronger, but to swim better and enjoy the process.