Early Vertical Forearm Advanced Freestyle Guide


Early vertical forearm technique (often called EVF) applies to all swimming strokes. In advanced freestyle, it refers to placing the arm into the power position before doing the pull. It adjusts the arm to reach the most suitable catch position and grab enough water.

This technique gives you a stronger pull and it improves your stroke as well as overall efficiency in the water. Focusing on your catch is an easy way of strengthening your pull. In this article, we will show you how to properly achieve the EVF technique to further improve your catch.

How to do the Early Vertical Forearm Freestyle Technique

Reach Up

To begin practicing this advanced freestyle technique, find a shallow spot in the pool. The best position would be along the deck because you need a place where you can easily stand. Turn to the edge of the pool, pressing your stomach against the wall. Next, stretch your arms, pretending you are trying to reach something above your head. This is going to be the starting position of your stroke because it gives you the most balance and power.

You could practice at home as well in case you do not have access to an adequate pool. Kneel next to a kitchen table or countertop which can serve as the edge of the deck.

Start Your Catch

Drop into the water until you find yourself at an eye-level with the edge of the deck. Try to reach the edge of the deck with your forearms just like you are starting a catch, using your writs and forearms as a single unit. Keep the wrists very stiff so you can catch the maximum amount of water. Swimming goggles can make your swimming experience better.

Around this point, you should place your forearm flat on the deck, making sure your palms are facing down. Place your elbows as high as your head. If you can mimic this pose, you will successfully do an early vertical forearm in the catch phase.

Swim Catch Up EVF Advanced Freestyle


Before swimming using a regular freestyle technique, do it first by slowing down your stroke. Try doing catch up freestyle, making a two-second pause with your arms in front of you before you start your pull. When you start your catch, pretend like the wall is still pressing against your body. Bend your elbows just as you begin the pull, keeping the wrist and forearm still. Your elbow should come close to the surface. As you continue your pull, your fingertips will point toward the bottom of the pool.

Try using paddles for a better sensation of your catch. Paddles can increase the area of your hands as well as create more resistance. Using them will help you realize whether you are pulling enough water, making this advanced freestyle technique easier. If you could see your hands from the side profile, you would see your hand is placed directly below your elbow. The 90-degree angle activates large muscle groups, allowing you to place your body into the power position. This will make it possible to achieve a more efficient and aggressive pull.

Try Regular Freestyle

Try doing regular freestyle once you are comfortable with doing your catch. Now it’s time to check how your arms feel. Sometimes it will be hard to tell whether you are doing everything right. Think about how your body feels in the water in case you are unsure. The water is going to slide past your arms if you angle your head forward and pull with your elbows. Doing this kind of pull is not effective. That is why you should be aware of this when you try to pull.

Instead, point your fingers toward the bottom of the pool and bend your elbows. Your elbows will go higher if you bend them. This will also make it easier to point your fingers downwards. Catching the water like this is much more efficient than angling your forearm or hand. You should be able to press the water back and feel the forearm grip. This position is optimal for creating more resistance. It will allow you to pull more water with every stroke.

You should also feel a lot of resistance. Try feeling the catch when the water is pressing against the hands. It takes more power and effort to pull when done correctly. This advanced freestyle motion will keep you going forward. Using earplugs or headphones may help you get a better experience in the pool.

Keep Practicing

Now that you are aware of the structure behind the early vertical forearm technique, it is important to keep swimming. Continue playing around with your style, always keeping in mind where your hand and elbows should be placed. Remember, the position of your hands makes all the difference! Use nose clips to feel more comfortable in the pool.

Perfecting this swimming technique may take some time. Practicing regularly is the key to achieving optimal results. Practice whenever you have a chance, even if it means working on your reach up a position at home. If you carefully follow the placement of your wrists and elbows, you will have no problems swimming using this technique.

Globo Surf Overview

Doing the early vertical forearm technique is a great way to improve your overall swimming. If done properly, it can give you a stronger pull, making you grab more water. This leads to better swimming performance. You can start practicing this technique in a shallow pool, or even at home.

Firstly try to reach up with your hands to get used to the position. Then, slowly start practicing your catch and feeling what works best for you. Always keep in mind the position of your hands and elbows. Using paddles can help you get better results. It is time to put on your swim cap and keep swimming. With these tips, you will master this technique in no time!

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Globo Surf
My name is David Hamburg. I am an avid water sports fan who enjoys paddle boarding, surfing, scuba diving, and kite surfing. Anything with a board or chance I can get in the water I love! I am such a big fan I decided to start this website to review all my favorite products and some others. Hope you enjoy!