Strength Training vs Movement pattern Training

Why “One-Size-Fits-All” Strength Advice Doesn’t Work for Paddlers

We’ve all heard those absolute statements before:

“Paddlers don’t need to bench press.”
“You can’t build strength with that exercise.”
“Paddling is the only thing you need to do to get better at paddling.”

The truth? It depends.

You can dive into research and see what works best for different athletes, but in the end, it often comes down to N = 1  how you need to train based on your unique circumstances, strengths, and weaknesses.

Absolute statements about which exercises are “good” or “bad” rarely hold true for everyone. Here’s a breakdown of the main types of exercises used in paddling strength training and how each can help you become a stronger, more efficient paddler.

Traditional Strength Exercises for Paddlers

Examples: Bench press, pull-ups, bench pull, squats, lunges, Olympic lifts

These are classic gym exercises that mostly move in the sagittal plane (forward/backward or up/down). They’re excellent for building base strength and power especially for shorter distance paddlers or those looking to increase overall muscle strength.

Because these exercises can be heavily loaded, they teach your body to:

• Maximally recruit muscle fibres
• Stabilize the core under heavy load
• Develop kinetic-chain strength and power (for example, in a clean or snatch)

Multi-Planar Strength Exercises

Between pure strength training and paddling-specific movements lies this middle ground.

These exercises use more than one movement plane  sagittal, frontal, and transverse which helps you build rotational control and functional strength.

Examples:

• Rotational landmine presses and pulls
• Cable cross-body rows
• Pull to press movements

These challenge your ability to generate power through rotation while keeping your core stable a key skill for strong, efficient paddling.

Movement-Specific Exercises for Paddlers

Every sport has drills that replicate its main movement pattern. For paddlers, that means paddling-specific gym exercisesthat mirror the stroke pattern without the external challenges of balance or weather.

By training these movements on land, you can:

• Refine technique and timing
• Strengthen key paddling muscles
• Increase training frequency safely and effectively

Examples:
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The Takeaway

The best way to improve your paddling is of course paddling.
But the gym is where you build the strength, stability, and control that let you paddle faster, longer, and more efficiently.

Choosing the right mix of traditional, multi-planar, and sport-specific exercises is key to maximising your potential.

Take Your Paddling Strength to the Next Level

I’ve created an online membership that gives you full access to paddling-specific gym programs and training plans.
These structured plans are designed to help you:
✅ Build functional strength
✅ Improve paddling performance
✅ Stay injury-free throughout the season

👉 Click here to learn more and start training smarter.