Focuses on strengthening the wrists, hands and forearms when perfoming the initial movement, the frontal catch. It allows the swimmer to get a better grip and feel for the hold of the water by having the head above water level, causing a deeper pulling action due to body positioning being unlevel.
A pull buoy can be used to help elevate the legs slightly as the head is out of the water, causing the hips to drop below that of normal level.
The arms move through the water alternatively, performing the full underwater stroke, starting from the frontal catch and pulling through the water towards the end pull phase by the hips and thigh.
The arm then will come back up to the start position all under the water level. The elbows and arms should not come out of the water as with the full swimming stroke. This motion repeats simulateneously whilst propelling the body through the water with a slight hip rock.