Paddling

Kayaking

Seated, alternating double-blade stroke: trunk rotation delivers most of the power, with the pulling arm (lats) and pushing arm (chest, triceps) working at once.

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Kayaker rotating her torso as the paddle blade catches the water

Muscles worked

Neck (Front)Upper traps (Front)Front delts — 40% importance (Front)Side delts (Front)Chest — 40% importance (Front)Serratus anterior (Front)Biceps — 45% importance (Front)Forearms & grip — 60% importance (Front)Abs — 60% importance (Front)Obliques — 95% importance (Front)Hip flexors — 35% importance (Front)Quads — 30% importance (Front)Adductors (Front)Shins (tibialis) (Front)Calves (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) — 70% importance (Back)Rear delts — 45% importance (Back)Side delts (Back)Rotator cuff — 55% importance (Back)Lats — 100% importance (Back)Lower back (erectors) — 55% importance (Back)Triceps — 50% importance (Back)Forearms & grip — 60% importance (Back)Hip abductors (glute med) (Back)Glutes (Back)Hamstrings (Back)Adductors (Back)Calves (Back)
FrontBack
  • Lats
  • Obliques
  • Upper back
  • Abs
  • Forearms
  • Rotator cuff
  • Lower back
  • Triceps

The movement, phase by phase

  1. Catch

    Wind up the torso and plant the blade near the feet.

    • Trunk rotation
    • Front raise (shoulder flexion)
    Neck (Front)Upper traps (Front)Front delts — primary (Front)Side delts (Front)Chest (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip (Front)Abs (Front)Obliques — primary (Front)Hip flexors (Front)Quads (Front)Adductors (Front)Shins (tibialis) (Front)Calves (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts (Back)Side delts (Back)Rotator cuff (Back)Lats — primary (Back)Lower back (erectors) (Back)Triceps (Back)Forearms & grip (Back)Hip abductors (glute med) (Back)Glutes (Back)Hamstrings (Back)Adductors (Back)Calves (Back)

    Best exercises for this phase:

  2. Pull (bottom arm) / push (top arm)

    Unwind the trunk; the bottom arm pulls (lats, biceps), the top arm pushes forward (chest, triceps). Legs press the footrest.

    • Trunk rotation
    • Row
    • Horizontal push
    • Straight-arm pull (shoulder extension)
    Neck (Front)Upper traps (Front)Front delts (Front)Side delts (Front)Chest — primary (Front)Serratus anterior (Front)Biceps — primary (Front)Forearms & grip (Front)Abs (Front)Obliques — primary (Front)Hip flexors (Front)Quads — primary (Front)Adductors (Front)Shins (tibialis) (Front)Calves (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts (Back)Side delts (Back)Rotator cuff (Back)Lats — primary (Back)Lower back (erectors) (Back)Triceps — primary (Back)Forearms & grip (Back)Hip abductors (glute med) (Back)Glutes (Back)Hamstrings (Back)Adductors (Back)Calves (Back)

    Best exercises for this phase:

  3. Exit & posture

    Tall, stable sitting posture over the whole session.

    • Anti-rotation (brace)
    • Spinal extension
    • Shoulder-blade squeeze
    Neck (Front)Upper traps (Front)Front delts (Front)Side delts (Front)Chest (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip (Front)Abs — primary (Front)Obliques (Front)Hip flexors — primary (Front)Quads (Front)Adductors (Front)Shins (tibialis) (Front)Calves (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) — primary (Back)Rear delts (Back)Side delts (Back)Rotator cuff (Back)Lats (Back)Lower back (erectors) — primary (Back)Triceps (Back)Forearms & grip (Back)Hip abductors (glute med) (Back)Glutes (Back)Hamstrings (Back)Adductors (Back)Calves (Back)

    Best exercises for this phase:

Most specific exercises

Drills & sessions in the sport

Work done in the water or on the run itself, next to the strength exercises above.

Training notes

  • Rotational core work is the most specific thing you can train.
  • Balance pulling with pushing to keep the shoulders stable.

Mobility to pair with it

  • Seated thoracic rotation
  • Hamstring stretch (long-sitting posture)
  • Wrist & forearm stretch