If you're into kayaking, these exercises are a must
What's the story
Kayaking is a physically demanding sport requiring strength, endurance, and technical skill.
One of the most crucial areas to strengthen for increased paddling efficiency is your shoulders.
Stronger shoulder muscles translate to improved control and power with each stroke.
This article presents five exercises specifically tailored to bolster shoulder strength, ultimately helping you paddle smoother and enjoy your time on the water even more.
Warm-up
Rotator cuff warm-up
Before jumping into heavy lifting or high-intensity exercises, properly warming up the rotator cuff is key to avoiding injuries.
Doing a minute each of simple arm circles, both clockwise and counterclockwise, gets blood flowing to the shoulder area.
Following this with a set of internal and external rotations using a light resistance band further primes the shoulders for more demanding movements.
Strength 1
The overhead press
The overhead press works several shoulder muscles and also involves the core, making it perfect for kayak paddling.
While standing or sitting with a straight back, push dumbbells or a barbell from shoulder height above your head until your arms are completely straight.
Three sets of eight to 12 reps will develop both strength and endurance in the shoulders.
Strength 2
Lateral raises for width
Lateral raises isolate the deltoids, which add width and mobility to the shoulders.
Holding dumbbells in each hand with a slight bend in your elbows, raise your arms to your sides until they are parallel with the floor.
Doing three sets of 10 reps will build the muscle endurance needed for long paddling sessions.
Strength 3
Front raises for anterior deltoids
Front raises isolate the anterior deltoids, which play a key role in the forward paddling motion.
With dumbbells in front of you and palms facing down, raise your arms straight in front until they are parallel to the floor i.e. at your eye level, and then slowly bring them back down.
Three sets of 10 reps will greatly enhance your paddle stroke efficiency.
Strength 4
Reverse flyes for posterior deltoids
Reverse flyes target the posterior deltoids and upper back muscles, reinforcing the power needed for paddle movements against water resistance.
Holding dumbbells, bend slightly at the waist. Extend your arms out to the sides like wings until parallel with the floor, then reunite them with control.
This exercise not only develops strength but also improves shoulder stability, essential for kayaking.