{"id":90134,"date":"2022-02-04T03:32:54","date_gmt":"2022-02-04T02:32:54","guid":{"rendered":"https:\/\/blog.arenaswim.com\/?p=90134"},"modified":"2022-02-04T03:32:54","modified_gmt":"2022-02-04T02:32:54","slug":"what-is-sculling-in-swimming","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/us\/training-technique-us\/what-is-sculling-in-swimming\/","title":{"rendered":"What Is Sculling in Swimming, and Why Should You Do It?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Sculling<\/span><span style=\"font-weight: 400;\"> may not be a recognized Olympic stroke, but it can be a serious training tool for swimmers of all levels. Learning <\/span><span style=\"font-weight: 400;\">sculling<\/span><span style=\"font-weight: 400;\"> techniques<\/span><span style=\"font-weight: 400;\"> can help you to perfect your <\/span><span style=\"font-weight: 400;\">hand position<\/span><span style=\"font-weight: 400;\"> during your catch, among other advantages. <\/span><span style=\"font-weight: 400;\">Sculling<\/span><span style=\"font-weight: 400;\"> drills<\/span><span style=\"font-weight: 400;\"> can be a great addition to any <\/span><span style=\"font-weight: 400;\">swimmer<\/span><span style=\"font-weight: 400;\">&#8216;s <\/span><span style=\"font-weight: 400;\">workout<\/span><span style=\"font-weight: 400;\">, from beginners to competitive <\/span><span style=\"font-weight: 400;\">triathletes<\/span><span style=\"font-weight: 400;\">. So, what is sculling in swimming?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we&#8217;ll answer that question. We&#8217;ll then look into the advantages of introducing <\/span><span style=\"font-weight: 400;\">sculling<\/span><span style=\"font-weight: 400;\"> into your <\/span><span style=\"font-weight: 400;\">swimming drills<\/span><span style=\"font-weight: 400;\">. Lastly, we\u2019ll share some tips and equipment to help you improve your <\/span><span style=\"font-weight: 400;\">sculling<\/span><span style=\"font-weight: 400;\"> technique<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2><b>What Is <\/b><b>Sculling<\/b><b> in Swimming?<\/b><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-90136\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2022\/02\/half-of-a-swimmer_s-face-submerged-underwater.jpg\" alt=\"What is sculling in swimming: half of a swimmer's face submerged underwater\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2022\/02\/half-of-a-swimmer_s-face-submerged-underwater.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2022\/02\/half-of-a-swimmer_s-face-submerged-underwater-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2022\/02\/half-of-a-swimmer_s-face-submerged-underwater-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">The main component of <\/span><span style=\"font-weight: 400;\">sculling<\/span><span style=\"font-weight: 400;\"> is simply a <\/span><span style=\"font-weight: 400;\">figure-eight motion<\/span><span style=\"font-weight: 400;\"> made with your hands in the water. It can be achieved in two main <\/span><span style=\"font-weight: 400;\">sculling positions<\/span><span style=\"font-weight: 400;\">: <\/span><span style=\"font-weight: 400;\">face down<\/span><span style=\"font-weight: 400;\"> or on your back. You can have your elbows at 90 degrees or inline with your body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Movement should come from the hands as much as possible during the <\/span><span style=\"font-weight: 400;\">catch <\/span><span style=\"font-weight: 400;\">scull<\/span><span style=\"font-weight: 400;\">, your arms remaining mostly stationary. <\/span><span style=\"font-weight: 400;\">Sculling<\/span><span style=\"font-weight: 400;\"> is usually accompanied by a gentle <\/span><span style=\"font-weight: 400;\">flutter kick<\/span><span style=\"font-weight: 400;\"> to achieve buoyancy. The <\/span><span style=\"font-weight: 400;\">flutter kick<\/span><span style=\"font-weight: 400;\"> can also be replaced with a <\/span><span style=\"font-weight: 400;\">pull buoy<\/span><span style=\"font-weight: 400;\"> for an upper-body-only swim session.<\/span><\/p>\n<p><iframe loading=\"lazy\" title=\"Technique swimming drills - Sculling\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/HMdJRkO3Rkk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p><span style=\"font-weight: 400;\">Sculling is not a pool exercise that swimmers compete with. It is a training exercise used by swimmers for a variety of reasons that we will address soon. Sculling is generally a very slow swimming stroke that won\u2019t get your heart pumping like a freestyle would.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sculling<\/span><span style=\"font-weight: 400;\"> also has applications when treading water between sets. You can scull gently with your hands to keep your upper body balanced.<\/span><\/p>\n<h2><b>The Advantages of Adding <\/b><b>Sculling<\/b><b> to Your <\/b><b>Warm-Up<\/b><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-90160\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2022\/02\/two-swimmers-dancing-underwater.jpg\" alt=\"Two swimmers dancing underwater\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2022\/02\/two-swimmers-dancing-underwater.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2022\/02\/two-swimmers-dancing-underwater-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2022\/02\/two-swimmers-dancing-underwater-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Sculling<\/span><span style=\"font-weight: 400;\"> may be all about slowing things down, but it has some serious advantages that can help with your <\/span><span style=\"font-weight: 400;\">competitive swimming<\/span><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<h3><b>Perfecting Your Catch<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Elite <\/span><span style=\"font-weight: 400;\">swimmers<\/span><span style=\"font-weight: 400;\"> have <\/span><a href=\"https:\/\/blog.arenaswim.com\/en\/training-technique\/learn-correct-hand-position\/\"><span style=\"font-weight: 400;\">perfected their <\/span><span style=\"font-weight: 400;\">catch phase<\/span><\/a><span style=\"font-weight: 400;\"> for optimum <\/span><span style=\"font-weight: 400;\">forward propulsion.<\/span><span style=\"font-weight: 400;\"> Their hands are not moving through the water as such, but their bodies are moving past them as their hands are &#8220;anchored&#8221; in the water. This is because they have established a solid connection with the water and use the <\/span><span style=\"font-weight: 400;\">surface area<\/span><span style=\"font-weight: 400;\"> of their hand effectively to create the perfect catch.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During slow and controlled <\/span><span style=\"font-weight: 400;\">sculling<\/span><span style=\"font-weight: 400;\"> movements,<\/span><span style=\"font-weight: 400;\"> your heart rate is low, and you can give all of your awareness to your hands. You&#8217;ll learn when and where to apply pressure, and this will serve you well as you <\/span><span style=\"font-weight: 400;\">build strength<\/span><span style=\"font-weight: 400;\"> in your hands and wrists that will be ready to use in <\/span><span style=\"font-weight: 400;\">freestyle<\/span><span style=\"font-weight: 400;\"> and other strokes.<\/span><\/p>\n<h3><b>Overcoming Injuries<\/b><\/h3>\n<p><a href=\"https:\/\/rothmanortho.com\/stories\/blog\/swimming-injury-prevention\"><span style=\"font-weight: 400;\">Injury prevention<\/span><\/a><span style=\"font-weight: 400;\"> in swimming is important because an injury will always make training more complicated. Thankfully, swimming is a very low-impact sport, and by modifying your training, you can usually continue to swim through an injury.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, if you have a <\/span><span style=\"font-weight: 400;\">shoulder injury<\/span><span style=\"font-weight: 400;\">, stick to <\/span><span style=\"font-weight: 400;\">sculling<\/span><span style=\"font-weight: 400;\"> with your <\/span><span style=\"font-weight: 400;\">body position<\/span><span style=\"font-weight: 400;\"> completely in line with your hands at your sides. Your shoulders will be in the same position as if you were standing upright, and the water will be supporting them as well.\u00a0<\/span><\/p>\n<h3><b>Encouraging Mindfulness<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Even if you don&#8217;t use <\/span><span style=\"font-weight: 400;\">sculling<\/span><span style=\"font-weight: 400;\"> as a technical training tool, it works great as a <\/span><span style=\"font-weight: 400;\">cool down<\/span><span style=\"font-weight: 400;\"> after a long training session. There&#8217;s also a mindfulness aspect to <\/span><span style=\"font-weight: 400;\">sculling<\/span><span style=\"font-weight: 400;\">. You&#8217;re putting in almost as little work as you can to stay buoyant, and your breathing remains calm as you slowly move through the water. If you concentrate on your breath and the movements of your body, your worries may float away.<\/span><\/p>\n<h2><b>Tips for Keeping Your <\/b><b>Sculling<\/b><b> on Point<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">It&#8217;s highly unlikely you&#8217;ll ever be in a position where you\u2019re competing for the fastest time in <\/span><span style=\"font-weight: 400;\">sculling<\/span><span style=\"font-weight: 400;\">. But, if you don&#8217;t perfect your <\/span><span style=\"font-weight: 400;\">scull,<\/span><span style=\"font-weight: 400;\"> you won&#8217;t be able to reap the benefits it can give you during your <\/span><span style=\"font-weight: 400;\">competitive swimming<\/span><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<h3><b>Remember the Figure Eight<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">A common mistake people make when <\/span><span style=\"font-weight: 400;\">sculling<\/span><span style=\"font-weight: 400;\"> is to accidentally mimic a small <\/span><span style=\"font-weight: 400;\">breaststroke<\/span><span style=\"font-weight: 400;\"> catch circular movement. If you do this, you will end up pulling the water and using your arms as well as your hands, defeating the point of <\/span><span style=\"font-weight: 400;\">sculling<\/span><span style=\"font-weight: 400;\">. Just keep the figure-eight movement in mind, and be aware of any movement in your arms to avoid making this mistake.<\/span><\/p>\n<h3><b>Take It Easy on the Legs<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Sculling<\/span><span style=\"font-weight: 400;\"> is an exercise in control. It&#8217;s all about learning what your hands can do for you in the water. If you apply too much force with your <\/span><span style=\"font-weight: 400;\">flutter kick<\/span><span style=\"font-weight: 400;\">, your hands won&#8217;t be able to get the feel of the water, which will make it difficult to develop your catch. Either slow down your <\/span><span style=\"font-weight: 400;\">flutter kicks<\/span><span style=\"font-weight: 400;\"> or use a <\/span><span style=\"font-weight: 400;\">pull buoy<\/span><span style=\"font-weight: 400;\"> to put the power back into your hands.<\/span><\/p>\n<h3><b>Pay Attention to Body Position<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Sculling<\/span><span style=\"font-weight: 400;\"> is like any other stroke in that it won&#8217;t work correctly if your <\/span><span style=\"font-weight: 400;\">body position<\/span><span style=\"font-weight: 400;\"> is off. When performing a <\/span><span style=\"font-weight: 400;\">face-down<\/span> <span style=\"font-weight: 400;\">scull<\/span><span style=\"font-weight: 400;\">, your <\/span><span style=\"font-weight: 400;\">body position<\/span><span style=\"font-weight: 400;\"> (apart from your arms) should be as it would be during <\/span><span style=\"font-weight: 400;\">front crawl<\/span><span style=\"font-weight: 400;\"> or <\/span><span style=\"font-weight: 400;\">breaststroke<\/span><span style=\"font-weight: 400;\">. When <\/span><span style=\"font-weight: 400;\">sculling<\/span><span style=\"font-weight: 400;\"> on your back, have your <\/span><span style=\"font-weight: 400;\">body position<\/span><span style=\"font-weight: 400;\"> the same as you would during <\/span><span style=\"font-weight: 400;\">backstroke<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2><b>Swim Training Tools for <\/b><b>Sculling<\/b><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-90154\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2022\/02\/swimmer-wearing-an-Arena-swim-cap.jpg\" alt=\"Swimmer fixing his Arena swim cap\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2022\/02\/swimmer-wearing-an-Arena-swim-cap.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2022\/02\/swimmer-wearing-an-Arena-swim-cap-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2022\/02\/swimmer-wearing-an-Arena-swim-cap-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Sculling<\/span><span style=\"font-weight: 400;\"> can be performed just fine without using any training tools (always use goggles in chlorinated water though), but adding them can enhance the positive aspects that <\/span><span style=\"font-weight: 400;\">sculling<\/span><span style=\"font-weight: 400;\"> offers. <\/span><span style=\"font-weight: 400;\">Sculling drills<\/span><span style=\"font-weight: 400;\"> are not designed to make you a faster sculler, so adding a training tool doesn&#8217;t carry the negative caveat of becoming a crutch, as it sometimes can with the Olympic strokes.<\/span><\/p>\n<h3><b>Snorkels<\/b><\/h3>\n<p><a href=\"https:\/\/blog.arenaswim.com\/us\/training-technique-us\/swim-training-snorkel\/\"><span style=\"font-weight: 400;\">Swim training <\/span><span style=\"font-weight: 400;\">snorkels<\/span><\/a><span style=\"font-weight: 400;\"> are specifically designed for use by competitive <\/span><span style=\"font-weight: 400;\">swimmers<\/span><span style=\"font-weight: 400;\"> and feature a design that is catered toward <\/span><span style=\"font-weight: 400;\">forward propulsion<\/span><span style=\"font-weight: 400;\">. Using a swim training <\/span><span style=\"font-weight: 400;\">snorkel,<\/span><span style=\"font-weight: 400;\"> such as the <\/span><a href=\"https:\/\/www.arenasport.com\/en_us\/004825-swim-snorkel-iii.html\"><span style=\"font-weight: 400;\">Swim <\/span><span style=\"font-weight: 400;\">Snorkel<\/span><span style=\"font-weight: 400;\"> III<\/span><\/a><span style=\"font-weight: 400;\">, will really benefit your training when it comes to <\/span><span style=\"font-weight: 400;\">face-down<\/span> <span style=\"font-weight: 400;\">sculling<\/span><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><iframe loading=\"lazy\" title=\"Swim Snorkel Pro -  Sculling\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/GdFSOPXzhO0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019ll be able to keep your focus on following the line at the <\/span><span style=\"font-weight: 400;\">bottom of the pool<\/span><span style=\"font-weight: 400;\"> and not make any interruptions to your <\/span><span style=\"font-weight: 400;\">body position<\/span><span style=\"font-weight: 400;\"> while you perfect your hand catch. You don&#8217;t have to worry about timing your breaths either and can be more cognizant of the water pressure around your palms and fingers.<\/span><\/p>\n<h3><b>Pull Buoys<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">As mentioned earlier, some <\/span><span style=\"font-weight: 400;\">swimmers<\/span><span style=\"font-weight: 400;\"> put too much force into their <\/span><span style=\"font-weight: 400;\">flutter kick<\/span><span style=\"font-weight: 400;\"> when <\/span><span style=\"font-weight: 400;\">sculling,<\/span><span style=\"font-weight: 400;\"> which takes a lot of work away from the hands. This isn&#8217;t ideal as the whole point of <\/span><span style=\"font-weight: 400;\">sculling<\/span><span style=\"font-weight: 400;\"> is to get a better feel for the water by learning how to perfect your catch.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Using a <\/span><span style=\"font-weight: 400;\">pull buoy<\/span><span style=\"font-weight: 400;\"> means you&#8217;ll no longer have to worry about kicking too hard, as your legs can be buoyant and immobile, leaving your hands to do all the work. A <\/span><span style=\"font-weight: 400;\">pull buoy<\/span><span style=\"font-weight: 400;\"> can also stop your hips from sinking, keeping your body on the <\/span><span style=\"font-weight: 400;\">surface of the water<\/span><span style=\"font-weight: 400;\"> and helping to reduce drag.<\/span><\/p>\n<p><iframe loading=\"lazy\" title=\"Breaststroke Drill - Sculling\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/jNWb_po93fI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p><span style=\"font-weight: 400;\">The <\/span><a href=\"https:\/\/www.arenasport.com\/en_us\/95010-pull-kick.html\"><span style=\"font-weight: 400;\">Pull Kick<\/span><\/a><span style=\"font-weight: 400;\"> is a revolutionary <\/span><span style=\"font-weight: 400;\">pull buoy<\/span><span style=\"font-weight: 400;\"> as it also <\/span><a href=\"https:\/\/blog.arenaswim.com\/en\/training-technique\/how-to-use-a-kickboard\/\"><span style=\"font-weight: 400;\">acts as a kickboard<\/span><\/a><span style=\"font-weight: 400;\"> for when you want to turn the tables and make the legs do all the work during other training sessions.<\/span><\/p>\n<h2><b>Should You Add <\/b><b>Sculling<\/b><b> to Your <\/b><b>Workouts<\/b><b>?<\/b><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-90148\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2022\/02\/swimmer-standing-near-a-pool.jpg\" alt=\"What is sculling in swimming: swimmer standing near a pool\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2022\/02\/swimmer-standing-near-a-pool.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2022\/02\/swimmer-standing-near-a-pool-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2022\/02\/swimmer-standing-near-a-pool-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;ll probably have noticed when reading this article that <\/span><span style=\"font-weight: 400;\">sculling<\/span><span style=\"font-weight: 400;\"> definitely isn&#8217;t about who can reach the <\/span><span style=\"font-weight: 400;\">end of the pool<\/span><span style=\"font-weight: 400;\"> first. It&#8217;s a technical stroke that&#8217;s great for people playing the long game; <\/span><span style=\"font-weight: 400;\">swimmers<\/span><span style=\"font-weight: 400;\"> who like to tweak every aspect of their training until they&#8217;re breaking PRs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that <\/span><span style=\"font-weight: 400;\">sculling<\/span><span style=\"font-weight: 400;\">&#8216;s biggest advantage is improving your feel of the water, which can result in a better catch. It&#8217;s also great for overcoming injuries or even to support your cool down through mindfulness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To get the benefits of <\/span><span style=\"font-weight: 400;\">sculling<\/span><span style=\"font-weight: 400;\">, you\u2019ll want to use good form. Use a figure-eight motion, keep your <\/span><span style=\"font-weight: 400;\">flutter kicks<\/span><span style=\"font-weight: 400;\"> light, and ensure that your body is in line.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re interested in adding <\/span><span style=\"font-weight: 400;\">sculling<\/span><span style=\"font-weight: 400;\"> to your <\/span><span style=\"font-weight: 400;\">workouts<\/span><span style=\"font-weight: 400;\">, take the plunge and invest in some swim training tools. Check out the <\/span><a href=\"https:\/\/www.arenasport.com\/en_us\/\"><span style=\"font-weight: 400;\">arena online store<\/span><\/a><span style=\"font-weight: 400;\"> for all the latest swimwear and training equipment.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sculling may not be a recognized Olympic stroke, but it can be a serious training tool for swimmers of all levels. Learning sculling techniques can help you to perfect your &hellip;<\/p>\n","protected":false},"author":1413,"featured_media":90142,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10190],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What Is Sculling in Swimming, and Why Should You Do It?<\/title>\n<meta name=\"description\" content=\"There are benefits to sculling during swim training. Learn what sculling is and how it can be applied to training with or without equipment.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.arenaswim.com\/us\/training-technique-us\/what-is-sculling-in-swimming\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What Is Sculling in Swimming, and Why Should You Do It?\" \/>\n<meta property=\"og:description\" content=\"There are benefits to sculling during swim training. 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