Sports training
Strength workout for paddlers: heavy pulling, trunk rotation and shoulder care for kayaking, canoeing and SUP
In a trial of 38 experienced sprint kayakers, two heavy weight sessions a week for 6 weeks (3 to 4 sets at 80% of their maximum) made 15-metre sprints 2% to 3% faster, and lifting smoothly rather than explosively helped the start most. The trial didn't name its two exercises, so the rows and pulldowns here are our choice. Paddlers' trunk endurance and fitness rose with 6 weeks of paddleboarding, and heavy trunk training raised young kayakers' paddling power in a small pilot study. Shoulders, low backs and wrists are where paddlers get hurt, so the session ends with shoulder and forearm work, untested on injuries. Buoyancy aids and cold-water know-how are what keep paddlers safe.
Warm-up
- Indoor rowing (rowing machine)3 to 5 min easyBeginner · Quads, Glutes, Back · 3D demoOr easy paddling on an ergometerHarder: Stair climbing
- Intermediate · Shoulders, Back · 3D demoA light bandEasier: Prone Y-T-W raisesHarder: Tuck back lever
- Thoracic rotation6 each sideBeginner · 3D demoSlowEasier: Side-lying open bookHarder: World's greatest stretch
- Intermediate · Abs, Shoulders, Hamstrings · 3D demoWalk your hands out and backEasier: Forearm plankHarder: Plank walk-up
Heavy pulling (the trial's sets and load)
Rest 2 min
- Seated cable row3 to 4 × 5 to 6, at about 80% of your maximumBeginner · Back, Biceps, Shoulders · 3D demoPull smoothly over about 2 secondsHarder: Supported single-arm dumbbell row
- Lat pulldown3 to 4 × 5 to 6, at about 80% of your maximumBeginner · Back, Biceps, Shoulders · 3D demoPull to the top of your chest; or pull-upsHarder: Pull-up
- Push-up2 × 6 to 15Intermediate · Chest, Triceps, Shoulders · 3D demoThe top-hand push of the strokeEasier: Wall push-upHarder: Close-grip push-up (close triceps position)
Trunk
2 rounds
- Cable wood chop8 each sideAdvanced · Abs, Shoulders, Glutes · 3D demoTurn from your hips and trunk together, as in the strokeEasier: Standing trunk rotation with a ball
- Half-kneeling Pallof press10 each sideBeginner · Abs, Glutes, Shoulders · 3D demoPress out and don't let the band turn youHarder: Pallof press
- Side plank20 to 40 s each sideIntermediate · Abs, Hip abductors, Shoulders · 3D demoHips highEasier: Knee side plankHarder: Side plank with leg lift
Shoulder care
- Standing band external rotation2 × 12 to 15 each armBeginner · Shoulders, Back · 3D demoElbow at your side; slow on the way backHarder: Side-lying external rotation
- Prone Y-T-W raises2 × 5 of each shapeBeginner · Back, Shoulders, Neck · 3D demoThumbs up, lightEasier: Wall angelHarder: Bent-over reverse fly
Forearms and legs
- Wrist curls12 slow repsBeginner · Forearms · 3D demoA light dumbbellEasier: Wrist-extensor eccentricsHarder: Plate pinch
- Reverse wrist curl12 slow repsBeginner · Forearms · 3D demoLighter stillEasier: Wrist-extensor eccentricsHarder: Plate pinch
- Dumbbell goblet squat2 × 8 to 12Intermediate · Quads, Glutes, Abs · 3D demoYour legs drive the stroke in a kayak and on a boardEasier: Bodyweight squatHarder: Back squat with bands
Tips
- Twice a week; the kayak trial ran for 6 weeks. In season, once a week keeps your strength, and a few weeks with no training at all costs more strength than cutting back does.
- For endurance rather than sprints: young paddlers improved their 2,000 m times more with light weights for many reps (60 to 120 repetitions over two sets at 30 to 40% of their maximum, in a circuit) than with moderate loads.
- On the water, intervals help: in canoeists, 7 × 2 minutes hard with 1 minute's rest, 3 times a week for 4 weeks, improved 200 m times.
- A shoulder that clicks, catches or feels unstable after a capsize: see the site's shoulder dislocation and rotator cuff tear guides.
- Under-18s: bodyweight and light loads first, and get the technique right; in teenage paddlers new to free weights, 24 weeks of lifting didn't improve performance.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
Find more moves like these
More sports training
Injury prevention exercises for runners
Foot, calf, balance and hop exercises taken from the running trials with positive results, in a 25-minute home routine for 3 or 4 days a week.
25 minBeginner11 movesOther / check instructions, A bench or box
Plyometrics for runners
A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.
20 minIntermediate8 movesCardio machine
Strength workout for cyclists (gym)
A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.
50 minIntermediate13 movesCardio machine, A barbellQuestions people ask
How long does the strength workout for paddlers: heavy pulling, trunk rotation and shoulder care for kayaking, canoeing and sup take?
About 50 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: Cardio machine, A band, A cable machine, An anchor point, A dumbbell, A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for me?
It is written at intermediate level. 10 of its 15 moves have an easier option listed beside them; use them freely.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.