8 Exercises to Help You Become a Strong Paddler

Just a few days after this article and podcast are published, I'll be heading out on a kayak, right in the heart of Johnstone Strait and Blackfish Sound on the eastern edge of Queen Charlotte Strait. This area, which surrounds the protected Robson Bight Ecological Reserve, is the summer feeding ground of the northern resident orcas (or killer whales). Along with the orcas, we hope to be paddling among humpback whales, sea lions, seals, and porpoises. On our trek, we hope to spot bears and eagles. I've been training for this and I can’t wait!

The fun part of paddling on any body of water is having the ability to explore with power and ease. That means having the strength, stamina, and technical know-how to control your watercraft. Part of being a strong paddler involves technique and practice but the other part involves being fit and strong enough in the right areas. 

Regardless of your paddling prowess, you also need the power, strength, stability, coordination, and endurance to truly enjoy your time on the water.

Of course, it's smart to learn the proper technique from an experienced instructor so you can safely control your chosen vessel. Bad paddling technique and poor stroke form can poop you out in a hurry, no matter how fit you are. (Trust me, I nearly broke myself kayaking in Kawaii once a few years ago.) But regardless of your paddling prowess, you also need the power, strength, stability, coordination, and endurance to truly enjoy your time on the water.

If you've gone for even a quick paddle around a lake, or even just tried the rowing machine at the gym, you likely found out quickly that many of your paddling muscles aren't ready for a multi-day excursion. So if you're heading out on an adventure, like I am, it really does make sense to spend some prep time getting in ship shape. 

Paddling fitness focuses

The four main areas we want to focus on before the big day are:

1. Core strength. First, we need to build some strength in the core muscles. These core muscles—specifically the side-core or external obliques—help you with the power of your stroke. Without strong obliques, you will rely on the shoulder muscles to do all the work, which will make you fatigued and sore in a hurry.
    
2. Shoulder and arm strength. To keep the boat in motion, you also need to keep your paddling arms in motion and that requires some specific arm and shoulder strength and stamina. 
    
3. Balance. This is more important if you choose to do something less stable (like stand-up paddle boarding or SUP) but even in a kayak, balance is required to make your stroke smooth and keep your boat from capsizing.
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