The Early Vertical Forearm (EVF): Why Mastering the Catch Unlocks Real Speed in the Water

The Early Vertical Forearm—commonly known as EVF—is one of the most important technical skills in swimming. It’s the foundation of an efficient and powerful pull, and it’s a defining trait you’ll see across elite sprinters, distance athletes, and even master-level swimmers who continue improving well into adulthood.

But despite its importance, EVF is also one of the most misunderstood and undertrained elements in the sport. Many swimmers think “high elbow” is enough. In reality, EVF is a sophisticated combination of body position, mobility, timing, and feel.

This blog breaks it down—what EVF actually is, why it matters, the biomechanics behind it, and how you can train it effectively using tools that reinforce the right patterns instead of letting bad habits slide.

Let’s dive in.

What EVF Actually Means

Early Vertical Forearm isn’t just lifting your elbow. It’s the ability to set your forearm vertical early in the catch while the elbow stays high, stable, and forward.

The moment the forearm becomes vertical, your arm transforms into a paddle—one with far greater surface area and power than your hand alone could ever produce.

EVF =High elbow + vertical forearm + backward pressure + stable shoulder.

This combination is what allows a swimmer to grab water early, hold it longer, and convert every ounce of effort into forward motion.

Why EVF Matters for Every Swimmer

The benefits of EVF affect nearly every part of the stroke:

1. More Propulsion

When your forearm gets vertical early, you anchor into the water faster. That anchor creates a stable platform to push against, allowing you to travel forward more efficiently.

2. Improved Distance Per Stroke

A cleaner catch means you get more out of every pull. Small improvements here add up enormously across a 200 free or a 400 IM.

3. Reduced Shoulder Strain

A collapsed elbow or downward pull puts rotational stress on the shoulder. EVF shifts the workload into the lats, upper back, and core—muscles designed to handle force.

4. Cleaner Body Alignment

Setting the catch early stabilizes the upper body, reducing energy leaks and helping maintain a smoother, more balanced stroke.

EVF isn’t about strength. It’s about leverage.

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The Biomechanics of a Great Catch

Elite EVF depends on a few key technical pieces working together:

1. The Fingertip Drop

The fingertips begin the catch by slipping slightly downward, creating the angle needed for the wrist and forearm to follow. This movement must be small, controlled, and smooth.

2. The High, Forward Elbow

The elbow stays above the wrist and hand at all times during the catch. Dropping it breaks the paddle shape and sends force downward instead of backward.

A high elbow protects the shoulder and loads the right muscles—serratus, lats, traps.

3. Creating the Paddle

When hand and forearm act as one connected unit, surface area increases dramatically. This allows the swimmer to anchor effectively and initiate propulsion.

Think of the forearm as the most important part of the paddle—most swimmers never tap into it.

4. Body Rotation Supporting the Catch

Your torso rotation creates space and contributes to a deeper, more stable catch. Without rotation, the elbow collapses and the shoulder jams.

5. Backward Pressure, Not Downward Pressure

The pull phase only becomes efficient once pressure is directed back toward the feet. Any downward force causes the body to lift rather than move forward.

How the E-Paddle Helps Develop a Real EVF

This is where the SwimSmart E-Paddle becomes a game-changer.

Unlike traditional paddles that allow you to “muscle the water” even with poor technique, the

E-Paddle is designed to exaggerate and reinforce the exact mechanics of EVF.

Here’s how:

1. It Forces a High Elbow

If your elbow collapses, the paddle instantly loses pressure. You feel the mistake immediately.

2. It Integrates the Forearm Into the Pull

The E-Paddle teaches swimmers to use the entire forearm as part of the paddle—exactly what elite EVF requires.

3. It Encourages Early Catch Positioning

Its angle and shape make it easier to set the forearm vertical early, helping swimmers feel the correct catch sooner.

4. It Reduces Shoulder Stress

Because it improves alignment and reduces downward pulling, swimmers learn to load the correct muscle groups.

5. It Builds Repeatable Mechanics

The more reps you get with proper angles, the more consistent your EVF becomes—even without equipment.

For swimmers who struggle with dropped elbows, slipping water, or inconsistent pull paths, the E-Paddle provides an immediate, corrective feedback loop.

EVF isn’t optional if your goal is to swim faster, with better efficiency, and with less shoulder stress. Whether you're a competitive swimmer, a master's athlete, or a coach looking to improve technique across your group, mastering the catch will be one of the most impactful upgrades you make.

Tools like the E-Paddle help make the process clearer, cleaner, and far more consistent. When swimmers can feel the correct position, they learn it faster—and keep it longer.

Ready to build a real EVF and transform your front-end connection?

Grab your E-Paddles at swimsmarttoday.com and use my code SWIMCOACHJOAO for a discount.