Von Collins is an accomplished triathlete and endurance cyclist, and the author of four fitness and training books: Smarter Running, Your First Triathlon Guide, Fit Foods, and 30 Rut-Busting Workouts. He has been cited as a triathlon, cycling, and fitness expert by Healthline, CNET, Forbes, Eat This, Not That and other major outlets.
Thumb in or thumb out for swimming: Which technique is best for you?
As a swimmer, one of the finer you points you might start to wrestle with is how to find that perfect hand position in the water. Should your thumb be in or out? In short, I’ve found that keeping the thumb in line with the fingers generally provides better propulsion, reduces drag, and reduced my hand and arm fatigue over the course of a long swim. But it’s not a simple “this or that” type of answer.
Some swimmers swear by the thumb-out method, claiming it gives them a better feel for the water. I think it ultimately comes down to personal preference and what feels most natural for each individual — every body is built differently. What matters most is consistency in your technique and focusing on overall stroke mechanics rather than getting too caught up in thumb placement alone.
Fundamentals of Swimming Technique
Answering the question of your your hand and thumb should align begs a broader question of swim technique. Everything is interconnected when you swim.
Body Position and Alignment
I always emphasize the importance of a streamlined body position when swimming. To achieve this, I keep my body as horizontal as possible in the
water, with my head, torso, and legs forming a straight line. This reduces drag and helps me glide through the water more easily.
You want to engaging your core muscles to maintain stability. By tightening the abs and back, you will prevent hips and legs from sinking. This high body position is essential for reducing water resistance. Think of your body swimming through a big, long barrel, and you want to try to not hit the sides of the barrel with your legs, butt, or arms. If your torso or legs consistently sink, a wetsuit can help with buoyancy.
I also pay attention to my head position. I keep my chin slightly tucked and look directly at the bottom of the pool. This helps align my spine and keeps my legs from dropping too low.
Breath Control and Rhythm
Proper breathing technique is vital for maintaining a smooth swimming rhythm. When doing freestyle, I turn my head to the side to breathe, rather than lifting it forward. This helps me maintain good body alignment.
I time my breaths with my arm strokes. Typically, I breathe every third stroke, alternating sides. This balanced approach helps me stay stable in the water.
It is best to steadily underwater between breaths. This prevents me from holding my breath, which can lead to tension and fatigue. By establishing a consistent breathing pattern, I can swim more efficiently for longer periods.
Thumb Positioning: Pros and Cons
Thumb placement in swimming can significantly impact technique and performance. For such a small thing, it can make a big difference.
Thumb Out: Advantages
Swimming with the thumb out creates a wider hand surface. This increased surface area allows me to catch and pull more water with each stroke. I’ve found it especially effective for sprint events where maximum power is crucial.
The thumb-out position also helps maintain proper hand alignment. It keeps the wrist straight, reducing the risk of injury during high-intensity swims. Many of my swimmers report feeling more stable and in control with this grip.
For butterfly and freestyle, the thumb-out technique can enhance the “S” pull pattern. It enables a smoother entry and exit from the water, potentially improving overall stroke efficiency.
Thumb In: Advantages
The thumb-in position offers a more streamlined hand profile. This can be beneficial for reducing drag, particularly in longer distance events where energy conservation is key. I often recommend this technique to my endurance swimmers.
With the thumb tucked in, the hand forms a more natural cup shape. This can improve “feel” for the water, allowing for better sensing of pressure and flow. It’s particularly useful in backstroke, where water awareness is crucial.
The thumb-in grip may also reduce strain on the thumb joint. For swimmers prone to thumb or wrist discomfort, this position can provide relief and allow for longer training sessions.
Considerations for Thumb Placement
Water temperature can influence thumb positioning. In colder water, keeping the thumb in might help maintain warmth and flexibility. Conversely, warmer conditions may favor a thumb-out approach for maximum surface area.
Individual body mechanics play a role too. Swimmers with broader shoulders might find the thumb-out position more comfortable, while those with narrower builds may prefer thumb-in.
Stroke type is another crucial factor. Freestyle and butterfly often benefit from thumb-out, while backstroke and breaststroke may favor thumb-in. I always encourage my swimmers to experiment and find what feels most natural and efficient for each stroke.
Strain and Injury Prevention
An underrated factor on whether to have your thumb in our out is the consideration of strain and overuse swimming injury.
Whether your thumb is tucked in or extended out generally won’t cause major injuries, but it can affect your stroke efficiency and potentially lead to minor strain over time. Tucking your thumb in during the pull phase creates a smoother hand shape, reducing drag and helping maintain proper wrist alignment, which lowers the risk of overuse injuries like swimmer’s shoulder.
Extending the thumb out might feel natural for some swimmers but can slightly splay the fingers, increasing water resistance and putting extra pressure on the hand and forearm muscles. If you notice discomfort or fatigue, adjusting your hand position to a more neutral, closed shape can improve your technique and reduce strain. A thumb-out position could result in a carpal tunnel syndrome-like injury in some people, if they swim a lot.
Swimming Strokes and Thumb Position
Thumb positioning plays a crucial role in various swimming strokes. I’ve found that proper hand placement, including thumb position, can significantly impact a swimmer’s efficiency and speed in the water.
Freestyle Stroke Technique
In freestyle, I keep my thumb relaxed and slightly separated from my fingers. This creates a subtle cup shape with my hand, allowing me to catch more water during the pull phase. I’ve noticed that maintaining a neutral thumb position helps reduce drag and improves my overall stroke efficiency.
When I enter my hand into the water, I make sure my thumb leads the way. This helps me achieve a clean entry and sets up a strong catch. As I pull through the water, I keep my thumb in line with my forearm to maximize propulsion.
Butterfly Stroke Adaptations
For butterfly, I use a slightly different thumb position. I keep my thumbs closer to my fingers, creating a flatter hand shape. This helps me generate
more power during the sweeping movements characteristic of the butterfly stroke.
During the recovery phase, I relax my hands and allow my thumbs to naturally align with my palms. As I enter the water, I angle my hands slightly outward, with my thumbs pointing down. This position helps me initiate a strong catch and pull.
Backstroke and Breaststroke Variations
In backstroke, I position my thumb similar to freestyle. I keep it slightly separated from my fingers to create an effective paddle shape. As I pull through the water, I rotate my hand so that my thumb leads the exit.
For breaststroke, I use a unique thumb position. During the pull phase, I keep my thumbs close to my fingers, forming a wedge shape with my hands. This helps me scoop more water and generate greater propulsion. As I recover my arms, I relax my hands and allow my thumbs to naturally align with my palms.
