Hand paddles are among a swimmer’s favorite pieces of equipment in their swim bag. Similar to using fins to develop power and strength in the legs, hand paddles, also known as swim paddles, are an excellent tool for strengthening your stroke and pulling motion and working on your upper body strength.

Hand paddles come in a wide range of shapes and sizes and it’s vital to find a pair of hand paddles that are comfortable and easily adaptable to the size of your hand. Using hand paddles that are too large for your hand can lead to shoulder injuries.

As with most sports equipment, there are both advantages and disadvantages of using hand paddles for swimming. Let’s take a look at the benefits of swim paddles.

Hand paddles for swimming are an excellent tool for strengthening your stroke and pulling motion. SwimRun Urban Challenge Ruhr 2017 by swimonline.de / Flickr / (CC BY-SA 2.0)

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The Benefits of Hand Paddles

There are several benefits to including and using hand paddles in your swim training sessions from building power and strength in the water to helping solidify good technique habits.

Here are the benefits of using hand paddles when swimming:

1. Building Power and Strength

Hand paddles add resistance to your stroke, which helps to build power and strength in the arms and upper body. Swim paddles tend to slow the stroke down, so it’s important to execute your stroke with the correct technique even though hand paddles will cause a slower catch and pull.

2. Teaches Efficiency and Speed

Hand paddles make you swim faster. The larger surface of the paddles catches more water than the average-sized hand, although the catch and pull are slightly slower than without paddles, the overall effect of the paddles is that you will move faster through the water.

3. Encourages a Better Catch

Hand paddles are the best piece of swim equipment for working on a better catch. Paddles force you to engage in an early and high vertical catch because if you don’t the paddles will catch the water or slip off. The FINIS Agility Strapless Swim Training Paddles are the best hand paddles for ensuring the correct catch as they don’t have tubular finger straps and will fall off if you don’t catch the water correctly.

4. Accentuate the Pulling Motion

Hand paddles for swimming accentuate everything about the pulling action of the stroke. They make both the catch and the pulling motion stronger and allow you to focus and fine-tune these two elements of your stroke.

5. Adds Some Spice to Your Workout

Adding hand paddles to a long swim set adds some spice and allows you to focus on a specific aspect of stroke, keeping you mentally fresh.

Hand paddles for swimming accentuate everything about the pulling action of the stroke. Swimrun-24oct-7 by akunamatata / Flickr / (CC BY-SA 2.0)

The Downsides of Hand Paddles

Overusing hand paddles for swimming has a few disadvantages, the biggest of which is that it can lead to shoulder injuries such as swimmer’s shoulder. Here are some aspects to watch out for when you use hand paddles for swimming:

1. Over-Sized Paddles Strains the Arms

One of the most common mistakes with hand paddles is getting the incorrect size. Paddles that are too big for your hands can put immense strain on the ligaments and tendons in the arms, and particularly the shoulders. Oversized hand paddles should only be used by experienced swimmers or swimmers with strong shoulders and even then, usage needs to be monitored.

2. Can Encourage Bad Habits

Hand paddles can encourage bad training habits such as spreading the fingers and “galloping” the stroke (slow-pull-to-fast-recovery).

3. Causes Slipping Through the Water

After a swim set with hand paddles in which you have moved through the water with efficiency and speed, you may feel like you are slipping through the water once you take them off. It might feel like you can’t catch the water as efficiently as with the paddles.

Paddles that are too big for your hands can put immense strain on the ligaments and tendons in the arms. ROTTOSWIMRUN 305 by Rottnest Swimrun / Flickr / (CC BY-SA 2.0)

Best Practices for Using Hand Paddles

1. Size Matters

The size of hand paddles for swimming is one of the most important elements of the swimming tool. Hand paddles that are too large can slow your stroke down too much and lead to shoulder injuries. Start with paddles that are just larger than your hands as these will allow an efficient high vertical catch, pulling, and extension action without too much speed change. Smaller hand paddles also put less strain on the ligaments and tendons in the arms and shoulder.

2. Remove the Wrist Straps

Removing the wrist straps from your hand paddles will prevent you from developing bad habits as if you don’t enter the water with a high vertical forearm and catch the water with the correct hand position, the paddle will flip back or fall off. Or simply use the FINIS Agility Strapless Swim Training Paddles which simply do not allow you to swim without the correct technique.

3. Mimic Natural Finger Position

A common occurrence with swimmers who use really big paddles is to spread their fingers to more apply pressure evenly across the paddle. This is the first sign that the paddles are too large. On the flip side of the coin, if your fingers stretch over the edge of the paddles and you tend to curl around the edge of the paddles, they are too small.

Mimic a natural finger position when wearing hand paddles for swimming. SwimRun Urban Challenge Ruhr 2017 by swimonline.de / Flickr / (CC BY-SA 2.0)

How to Choose the Correct Size of Hand Paddles for Swimming

The size of the swim paddles is vital for maximum efficiency and preventing injuries. The size of the hand paddles is also a determinant of the level of training you are doing – larger hand paddles are more suitable for experienced swimmers.

Beginner swimmers should start with smaller swim paddles to build up shoulder strength slowly and prevent injuries, while intermediate and advanced swimmers can use hand paddles with larger surface areas to create more resistance and generate more power in their stroke.

Hand Paddles Sizing Table

SIZE	LENGTH (top to bottom)	WIDTH (side-to-side)
Small	6 – ¾”	5 – ¾”
Medium	8 – ½”	7”
Large	9 – ¾”	8”

The Best Hand Paddles for Swimming

I jumped in the pool with a range of hand paddles to try and test them during my swimming workouts and came up with a list of the top ones. Here are some of the best hand paddles for swimming on the market.

BEST OVERALL: Speedo Power Paddle Plus Swimming Paddles

The Speedo Power Paddle Plus swimming paddles are my top pick for swimming paddles. Designed by the leader in the swim, Speedo, these hand paddles are a fantastic overall everyday training paddle that can be used by both beginner and elite swimmers.

These paddles have uniquely crafted scalloped edges that help to catch the water and a smoother pulling action. The holes in the paddles allow water to pass through, offering less resistance and giving you full control over your pull.

There are multiple placement options for tubular fitting straps on these hand paddles. Beginner swimmers can use both the wrist and finger strap for a secure fit, while intermediate swimmers can use the middle finger strap only to ensure the correct hand position. Advanced swimmers can remove the wrist strap altogether.

The Speedo Power Paddle Plus swimming paddles are made from high-quality materials for maximum durability and they are available in four size options for different ages and needs (drill, resistance, and speed work).

Pros

Uniquely crafted scalloped edges for a smoother pulling action
Holes in paddles offer less resistance and more controlled pull
Multiple placement options for tubular fitting straps for beginner to advanced swimmers
Made from durable, high-tech materials
Available four sizes for different uses from drill to speed work

Cons

The plastic tubular fitting straps aren’t very durable

No products found.

FINIS Agility Strapless Swim Training Paddles

Designed by the leading innovator in the swimming community, FINIS, these paddles are my favorite! The best feature of these hand paddles is that they don’t have any straps – your hand simply fits into the molded shape of the paddle and your thumb slips into the small hole. To keep these paddles on, you have to swim with the correct technique from hand entry to recovery otherwise they just slip off. So, they are excellent for maintaining the correct hand and arm position in the water.

You can use these hand paddles with all four strokes and the same concept applies – the hand must enter the water correctly or the paddles fly off. They are made from durable material that is chlorine and sun resistant, and they are available in small, medium, and large sizes.

Pros

The strapless ergonomic design forces the correct-hand entry into the water
Comfortable molding into which the hand fits
Super-efficient for stroke and speed work
Made from durable, chlorine and sun-resistant materials

Cons

The strapless design may be difficult for beginner swimmers and swimmers who are used to straps

No products found.

Arena Vortex Evolution Swim Training Hand Paddles

The Arena Vortex Evolution Swim Training Hand Paddles are another excellent set of hand paddles that were comfortable to use in the pool. The ergonomic design of the paddles reduces strain on the shoulders, and they have a convex palm shape that allows for the correct hand position and a better feel for the water. Holes in paddles offer less resistance and more controlled pulling action.

The Arena Vortex Evolution Swim Training Hand Paddles are made from high-quality materials for maximum durability.

Pros

The unique ergonomic design reduces strain on the shoulders
Holes in paddles offer less resistance and more controlled pulling action
The convex palm shape allows for the correct hand position
Multiple placement options for tubular fitting straps for beginner to advanced swimmers
Made from durable, high-tech materials

Cons

Suitable for elite swimmers
The plastic tubing tubular fitting straps aren’t very durable

No products found.

Speedo Nemesis Contour Swim Paddles

Designed to simulate the fin shape of a humpback whale, the Speedo Nemesis Contour Paddles are great paddles for sprinting and speed work. They have a series of tubercles along the edges to create a smaller surface area to reduce the drag on your stroke. This correlates to greater pulling power in the water and faster speed.

The contour design on the paddles helps to correct poor hand position and the curved front edge reduces glide and increases tempo. The holes in the paddles allow water to pass through, offering less resistance and giving you full control over your pull. The tubular fitting straps are made from thick tubing which is more durable than other models of hand paddles.

There are multiple placement options for the finger straps on these hand paddles, allowing them to be adjusted for a comfortable fit. They are made from high-quality materials for maximum durability and they are available in three sizes.

Pros

The contoured ergonomic design is ideal for sprinting and speed work
Tubercles on the edges provide more surface area to generate more power
The curved front edge reduces glide and increases stroke tempo
Holes in the paddles offer less resistance and more controlled pulling action
Made from high-quality, chlorine-resistant materials
Thick tubular fitting straps are more durable than other paddles

Cons

Not ideal for technique-focused training

No products found.

Synergy Hand Paddles

The Synergy Hand Paddles are good basic hand paddles for swimming that can be used by swimmers of all levels. A convex palm offers a comfortable fit for the hands, and holes in the paddles offer less resistance and more controlled pulling action.

The ergonomic design of the paddles reduces strain on the shoulders, and they can be adapted for use with all four strokes. There are multiple placement options for the finger straps on these hand paddles, allowing them to be adjusted for a comfortable fit. They are made from high-quality materials for maximum durability, and they are available in three sizes.

Pros

The unique ergonomic design reduces strain on the shoulders
Holes in paddles offer less resistance and more controlled pulling action
The convex palm shape allows for the correct hand position
Multiple placement options for straps for beginner to advanced swimmers

Cons

The tubular fitting straps are not very durable and may need replacing
The straps may also need to be adjusted frequently

No products found.

MP Michael Phelps Strength Paddles

Endorsed by the greatest swimmer of all time, the MP Michael Phelps Strength Paddles are great for their technical design and features. The hand paddles are designed to take the shape of the hand and have very durable silicone straps that hold the paddles in place while swimming.

These hand paddles for swimming have larger holes than other paddles which allows water to flow smoothly through the paddles while swimming, providing less resistance and drag in the water. The smooth ergonomic shape of the paddles helps them to slip through the water easily, and they are made from high-quality, durable material that is chlorine resistant.

Pros

The unique ergonomic design reflects the shape of the hand
The large holes in the paddles offer less resistance and more controlled pulling action
Thick straps hold the hand in place
Made from high-quality, durable, and chlorine-resistant material

Cons

The straps are non-adjustable
The hand paddles need to fit the hand perfectly to be the most efficient

No products found.

BEST FOR FREESTYLERS: FINIS Freestyler Swim Paddles

The FINIS Freestyler Swim Paddles are designed specifically for swimming freestyle. They have a distinct shape that is elongated with a pointed tip and two fins at the base to allow swimmers to reach further in the water after the recovery and increasing the power of the extension part of the pull.

This narrow ergonomic design also reduces the risk of shoulder strain by decreasing the weight of the stroke from the shoulders. A patented skeg on the bottom of the paddle provides a straight hand entry and eliminates crossover.

The FINIS Freestyler Swim Paddles paddle has a single strap for the middle finger, which makes it much easier for the swimmer to move the hands around while swimming freestyle with the focus on generating power and streamlining the stroke.

Pros

Designed specifically for freestyle swimmers
A patented skeg provides a straight hand entry and eliminates crossover
A single strap enables flexibility and better control in the stroke
The design of the paddles increases the reach of the arm and enhances streamlining
Made from high-quality, durable, and chlorine-resistant material

Cons

Only suitable for experienced freestyle swimmers

No products found.

BEST FOR INDIVIDUAL MEDLEY SWIMMERS: FINIS Iso Paddles

The FINIS Iso Paddles are another outstanding device from FINIS designed for isolating specific muscles and strokes. Intended for use on drills and stroke-specific practice, these strapless isolation paddles are designed to isolate specific muscle groups during the pulling action. They are designed to create an imbalance in the catch phase of a stroke, forcing swimmers to adjust the pressure on either side of the paddle to correct their stroke.

The ergonomic shape is designed to fit the contour of the hand and if the incorrect hand entry and pulling technique are used, the paddles will flap off. The convex shape of the paddles enhances the sweep before the catch.

The FINIS Iso Paddles can be worn in two ways:

Black paddle on the left hand / yellow paddle on the right hand – this isolates the lateral, tricep, and trapezius muscles (best for freestylers and backstrokers)
Yellow paddle on the left hand / black paddle on the right hand – this isolated the biceps, chest, and deltoid muscles (best for breaststrokers and butterfliers)

These are also fantastic paddles for sculling as it strengthens the in your shoulders. They allow you to make adjustments to your stroke while swimming and increases the “feel” for the water. They are made from high-quality durable material and are available in small, medium, and large.

Pros

Designed specifically for isolating specific muscles and strokes
Best used on drills and stroke-specific practice
Forces swimmer to self-adjust their stroke to an imbalance from the paddles
Ergonomic shape is designed to fit the contour of the hand for better streamlining
Made from high-quality, durable, and chlorine-resistant material

Cons

Only suitable for experienced swimmers

No products found.

TYR Catalyst Stroke Training Swim Paddles

The TYR Catalyst Stroke Training Swim Paddles are well-fitting hand paddles that can be used by all levels of swimmers and are ideal for working on stroke technique and building power. The ergonomic design of the paddles reduces strain on the shoulders, and numerous holes in the paddles allow the water to slip through, creating less resistance and drag in the water.

There are multiple placement options for tubular fitting straps on these hand paddles and there are five size specifications that cater for all hand sizes from small to large. Beginner swimmers can use both the wrist and finger strap for a secure fit, while intermediate swimmers can use the middle finger strap only to ensure the correct hand position. Advanced swimmers can remove the wrist strap altogether.

The TYR Catalyst Stroke Training Swim Paddles are made from high-quality materials for maximum durability and their flat surface ensures that pressure is distributed across both shoulders evenly, reducing strain on the shoulders and possible shoulder injury.

Pros

The flat design reduces strain on the shoulders and prevents injury
Numerous holes in the paddles offer less resistance and drag in the water
Multiple placement options for tubular fitting straps for beginner to advanced swimmers
Five size specifications for all hand sizes

Cons

They are not very comfortable

No products found.

HEAD Contour Swim Paddle

Made from long-lasting plastic with a hydrodynamic design for better technique development, HEAD Contour Swim Paddles are a good choice for technique development. The unique beveled blade design and contoured shape mimics the path of a pull without paddles and provides a better grip in the water, reducing fatigue.

There are multiple placement options for adjustable silicone fitting straps on these hand paddles and there are five size specifications that cater to all hand sizes from small to large. Beginner swimmers can use both the wrist and finger strap for a secure fit, while intermediate swimmers can use the middle finger strap only to ensure the correct hand position. Advanced swimmers can remove the wrist strap altogether.

Pros

The hydrodynamic design is good for technique development
The unique beveled blade design provides a better grip in the water
The contoured shape mimics the path of a pull without paddles
Numerous holes in the paddles offer less resistance and drag in the water
Multiple placement options for tubular fitting straps for beginner to advanced swimmers
Made from high-quality, long-lasting plastic

Cons

The tubular fitting straps are not very durable and may need replacing

No products found.

Arena Flex Paddles

The Arena Flex Paddles have a very simple symmetrical design with a curved top that offers symmetrical resistance to the water as you swim. They have flexible net material that allows water to flow through the paddle, creating less resistance and drag in the water and make the hand feel more natural as it moves through the water.

There are just two straps – one for the finger and one for the wrist and they cannot be adjusted so the paddles need to be fitted before swimming to ensure a comfortable and efficient fit. The uniform size provides even pressure distribution around the hands.

Pros

Symmetrical design for better balance in the water
Flexible net material creates less resistance and drags in the water
Even pressure distribution around the hands
Flexible tubular fitting straps for the finger and wrists

Cons

Not adjustable and only fits one size
Takes some getting used to if you have used standard hand paddles before

No products found.

BEST FOR BUDGET: Contour Training Hand Swim Paddles

The Contour Training Hand Swim Paddles have a unique strap design that provides a super secure fit while swimming. Two flat rubber straps meet in the center of the paddle with a loop for the middle finger. This unique alignment of straps allows the hand paddles to be adjusted for all hand sizes.

The hand paddles are designed for swimmers to focus on swimming with a balanced and efficient stroke by creating a balancing force on either side of the palm. The convex design of the paddles provides increased traction with the water. Perforations and holes in the center of the paddle allow water to slip through them, reducing the amount of resistance and drag in the water and providing the swimmer with a “natural” feel for the water.

Contouring increases the surface area of the palm and increases the force generated with normal strokes. The hand paddles are made from high-quality PC material, are very lightweight, and super durable.

Pros

The ergonomic convex design provides increased traction with the water
Numerous holes in the paddles offer less resistance and drag in the water
The contoured shape mimics the path of a pull without paddles
Unique strap design provides a super secure fit
Adjustable for all hand sizes

Cons

The small size of the paddles may not suit swimmers with very large palms

No products found.

Now that you have decided on a set of hand paddles for swimming, here are some drills to try in the pool with them:

Freestyle Drills Using Hand Paddles

One of the best ways to improve your swimming technique is to incorporate drills into your swimming workouts. Drills with hand paddles are designed to focus on a particular part of your stroke and help to isolate and correct bad habits, improve stroke technique, and ultimately, increase overall speed.

1. Freestyle Retraction Drill / EVF Drill

The Freestyle Retraction Drill is an advanced freestyle drill that focuses on a strong early vertical forearm and a powerful catch. This drill requires using a hand paddle on the “catch” arm, while the opposite arm stays in a recovery position. It is also best to do this drill with a swimming snorkel and hand paddles so you can focus solely on the catch.

With your catch arm, do a quick scoop-like motion to engage the core and force the hips and torso into a flattened position. Keep the recovery arm in position. Retract both arms to the original catch and recovery position, before taking a full cycle of a stroke. Then switch the paddle to the other hand and repeat the drill.

Best for: A strong early vertical forearm and early catch and high elbow recovery.

2. Single-Arm Drill

The Single-Arm Drill is an excellent exercise for improving the power of the stroke from the core and trunk of the body, maintaining the correct body and head position, encouraging a strong early vertical forearm catch, and keeping a constant kick.

Hold one arm in a streamlined position while slowly swimming any of the four strokes with the other arm. Concentrate on catching the water early and using your lats to create a powerful pull through the water. This will create good rotation in the hips and a good extension at the end of the stroke. Maintain a high body position and high elbow recovery before beginning the next stroke.

Best for: Body and head position in the water, a strong early vertical forearm catch, a constant kick, and improving the power of the stroke from the core and trunk of the body.

3. Sculling Drills

Sculling is an age-old swimming drill that works on the weaker parts of all four strokes. There are endless varieties of sculling drills, all of which focus on getting a better feel for the water, working on catching the water, and strengthening weaker aspects of a stroke.

Sculling is also a great drill for body positioning in the water and maintaining a streamlined position while swimming. You can use a pull-buoy and ankle elastics for added arm work and better positioning.

Best for: Body positioning, strengthening weaker parts of your stroke

Happy Swimming!

Mia Russell

Mia Russell is currently the head swim coach at Aquasharks Swimming Academy in South Africa. She has worked as the head swim guide at SwimQuest Open Water Swimming Holidays in London and was previously a Swim Coach at Cybersmart Aquatics. She has a AIDA International Level 3 Freediving Certification, PADI Open Water Advanced Certificate, SSI Level 1 Free Diver Certificate and RYA Beach Lifeguard Certificate.