If you’re a paddler wondering whether to focus on traditional gym strength or paddling-specific exercises, you’re not alone. This guide will break down the science behind strength training for paddlers. Covering everything from squats and core stability to isometric pulls and wrist conditioning. Learn how to apply gym gains directly to your paddling stroke and build a training plan that works with your body, not against it.
Generic exercises vs. specific exercises: Should you just get stronger overall and assume it’ll make you a better paddler? Or should you focus on paddling-specific strength?
The answer: a bit of both but it depends on what you the athlete needs.
Every paddler is different. Training needs to be tailored to individual strengths and weaknesses. And let’s be honest if the world’s strongest athletes were also the world’s best paddlers, strongmen would be dominating the races. Clearly, there’s a balance. It’s about knowing when you’re strong enough, and more importantly how well you can apply that strength to the water.
Both general strength and paddling-specific application of that strength can be developed in the gym. So let’s look at some examples.
Strength in the legs.
When paddling, our knee and hip are only ever slightly flexed. The knee moves from slightly flexed to nearly fully extended, while the hip extends only slightly during the drive phase of the stroke.
So how do we train strength for this?
- There’s only a small range of motion required for the knee and hip extensors. Specific strength exercises should reflect that.
- Examples include
- Partial squats
- Partial step-ups
- Partial deadlifts
- Romanian deadlifts
- Lunges
- More targeted variations might include partial squats with added rotation, or exercises that resist rotation, such as the suitcase deadlift.
- More traditional exercises include:
- Full-range squats
- Reverse hyperextensions
- Glute drives
These aren’t specific to the paddling range of motion, but they help keep the body functional and well balanced. The strength developed here will transfer to more paddling-specific work.
Core Strength
Core stability is the foundation for everything from paddling to squatting. The good news? It can be trained frequently, in small doses, daily even. Try staples like the McGill Big 3 for core stability.
Specific core exercises target rotational muscles, such as:
- Landmine twists
- Russian twists
But for true specificity, we want to train how the hips and core rotate together. That’s why I developed the kayak sling and banded rotations. These exercises closely simulate the way force is transferred from the legs through the core to the shoulders just like in a real stroke.
These exercises can be found in the strong paddler gym sessions which all members have access to.
Isometrics
A common high-performance test is the isometric mid-thigh pull. It’s a great test because it recruits:
- Leg strength
- Extended-arm strength
- Grip strength
- Core stability
I’ve taken this concept further with the isometric kayak pull. It uses all of the above while adding anti-rotation core strength, and pushing and pulling at the same time. It’s an excellent tool for paddlers helping with both technique and total force output through the kinetic chain of paddling.
Pulling Exercises
When we think of pulling strength, we think:
- Pull-ups
- Bench pull
- Bench rows
Generic exercises for pulling help keep your scapular retractors, depressors, and external rotators strong, reducing injury risk.
Many pull exercises also focus on lat strength. Strong lats are great, but they can also lead to internally rotated shoulders, since the lats attach to the front of the humerus. This makes external rotation exercises and scapular mobilisation critical for any paddler.
Specifically in paddling the power comes from straight-arm pulling, with force dropping off as the elbow flexes during the exit phase. Also, in proper technique, the shoulder should never reach full extension.
Specific paddling pulling exercises include:
- Unilateral straight-arm pulls
- One-arm dumbbell rows with rotation, emphasizing the initial lift (the catch phase)
Pressing
For general upper body pressing strength:
- Bench press
- Dumbbell press
- Incline variations targeting the front delts
But in a proper paddling stroke, the “press” is more isometric with the elbow flexed and only extending during the step-up into the next stroke.
More specific exercises might be:
- Isometric kayak push/pull (as mentioned earlier)
- Standing cable or banded press rotations simulating stroke movement
The Forgotten Parts: Wrist Strength
Ever had elbow pain? It could be weak wrists.
In calisthenics and gymnastics, wrist strength is a major focus for injury prevention and advanced performance. The good news is: most wrist-strengthening exercises are generic, simple, and can be done at home or in the gym. These exercises are found in my online programming available to strong paddler members.
Programming
I know that’s a lot so you might still be wondering where to start and want this all done for you?
👉 Check out strongpaddler.com and sign up for a monthly or weekly membership to access pre-written gym programs that include everything I’ve discussed above.
Want something tailored to you personally?
Email me at ben@strongpaddler.com and I’ll be in touch.
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