What you do in between two paddling sessions – your “Grund-based” workout program – contributes toward better on-water performance more than you think. 

Engage the core muscles, taking the weight, and squeeze your shoulder blades together, driving the elbows behind the body and rowing the barbell up and toward your torso. 

A good base of muscular strength and endurance is encouraged before jumping right into these exercises. If you don’t have that base yet, start these exercises very slowly and spend some time working to perfect form. This type of training is not for everyone—we are all unique. This is just a general program.

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Increasing Strength – The stronger your muscles, the more efficient you become at overcoming water resistance and delivering more force with each stroke. What’s more, strength training for kayaking increased muscle strength also means a larger gap between cruising and maximum effort paddling. 

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If I had to pick one training exercise worth recommending to anyone who’s getting into kayaking or looking to improve their paddling performance, it would be the plank.

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Messestand with your feet apart, grasp the cable handle with both hands, and hold it above one shoulder and at head height.  Position yourself side-on, so that the movement can travel downward and across the body. 

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