# @swimdotcom on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DXmPtc4B-yw
- **Gondola URL:** https://gondola.cc/posts/64545891-swimdotcom-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/63a275fd3f.jpg
- **Posted:** 2026-04-26T14:05:00.000+00:00
- **Account Owner:** Swim.com (@swimdotcom) — https://gondola.cc/swimdotcom

## Caption

Most swimmers think bigger paddles mean better training.

What’s often overlooked is that paddle size has a direct and measurable effect on stroke mechanics, and going too large actively works against you.

Research published in the Journal of Strength and Conditioning Research measured the metabolic cost of swimming with five different paddle sizes. The findings were clear: there is an optimal paddle size range, and going beyond it increases the energy cost per stroke without adding any benefit. Paddles roughly 70 to 100 percent larger than the natural hand surface produced the best results. Beyond that, diminishing returns set in fast.

The reason is straightforward. Larger paddles slow the hand down during the pull. The added resistance forces the swimmer to apply more force, but hand velocity drops. Stroke rate slows. The stroke pattern that emerges with oversized paddles is not the same stroke pattern used without them, which means the swimmer is training a movement that does not exist in normal swimming.

Research also confirmed that paddles increase stroke length and reduce cadence. When the paddle is appropriately sized, both of these adapt in a way that transfers back to normal swimming. When the paddle is too large, the cadence drops so much that the adapted movement pattern no longer resembles a real freestyle stroke.

The practical rule is simple. The paddle should be only slightly larger than the hand. That provides enough resistance to build strength and feel without distorting the mechanics the swimmer is trying to improve.

Technical fact:
Research identifies an optimal paddle surface area of approximately 210 to 358 square centimetres for adult swimmers. Larger paddles reduce hand velocity, lower cadence, and create stroke adaptations that do not transfer to normal swimming.

Bigger is not better with paddles. Find the size that improves the stroke, not the one that replaces it.​​​​​​​​​​​​​​​​

markus_marthaler

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#swimming #swim #swimmer #swimmerproblems #SwimOutlet

## Stats

- **Views:** 9,527
- **Likes:** 2,187
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- **Comments:** 10

## Tags

swimming, swimmerproblems, swimoutlet, swimmer, swim

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