Top 10 paddling specific gym exercises

Top 10 Gym Exercises for Stronger Paddling

1. Pull-Ups
   Pull-ups are the number one exercise for building pulling strength. However, they must be done correctly, requiring proper scapular movement and progressive exercises to ensure proper form. Many paddlers tend to “muscle” these, focusing too much on their arms rather than engaging the full movement pattern.
2. Inverted Rows
   A precursor to pull-ups and a staple for any paddling strength and conditioning program. This bodyweight exercise includes core stabilization and offers variations to increase or decrease difficulty. It’s also easily performed with minimal equipment. Best done with a set of rings.
3. Press-Ups
   From basic press-ups to advanced variations like ring press-ups, these exercises balance out pulling strength with solid pressing work, a key component of any paddling program.
4. Scapular Protraction and Retraction Exercises
   Often overlooked, these are essential for a well-functioning shoulder girdle. They help improve pull-up performance and reduce the risk of injuries. Example here
5. Ring-Assisted Pistol Squats
   Leg extension is crucial for initiating the catch and drive phase of the kayak stroke. This unilateral exercise, performed with assistance, is excellent for developing leg strength.
6. Wrist Flexion & Extension Exercises
   Often neglected, these exercises are vital for preventing wrist and elbow injuries. Example here
7. Core Side Bends
   The obliques play a key role in driving unilateral rotation during the kayak stroke. Strengthening them improves paddling performance.
8. Superman Core Holds
   The posterior chain is critical for lower back function and balancing prolonged seated training in the boat. This exercise helps offset the demands of paddling.
9. Russian Twists
   Rotational strength is essential for paddling. Russian twists, which engage the obliques and transverse abdominals while stabilising the rectus abdominis, training these muscles are highly applicable to paddling.
10. Sling Kayak Rotations
    A Strong Paddler original, this exercise trains the kinetic chain from the legs through to the shoulders, minimising reliance on the arms. It’s a staple in many of my programs. Example here

Check out the Paddling Preparation Program and Paddling Performance Strength Program to see how these exercises work in a full program.

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Honorable Mentions (Exercises That Missed the Cut)

• Bench Pull
  Commonly used in sprint kayak programs but biomechanically ugly with back hyperextension used with the pulling action. It often overemphasizes arm strength over rotational strength. The inverted row is a superior alternative and can be weighted to achieve similar benefits.
• Shoulder Raises
  While useful, correct pull-up and inverted row techniques typically provide sufficient rear delt training. Press-ups address the front delts. Mid delts, though less emphasised, are not primary drivers of paddling propulsion.
• Dumbbell Rows
  A good single arm pull variation, but one-arm inverted rows (with rotation) can achieve similar results more functionally.
• Bench Press
  While still valuable for general strength, press-ups serve as a functional alternative. Proper scapular awareness and technique should always be prioritised.

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