3 Core Strength Exercises to Power Up Your Kayak and SUP
I remember the summer of 2020 during the Covid Lockdown days. All along Lake Washington it looked like everyone had spent their stimulus check on a stand up paddle board. And those babies have stuck! People are out on their SUPs and kayaks this month. For all my paddlers, and this goes also for dragon boaters, canoeists, surf skiers, and you rowers and scullers, probably the most powerful thing you can do to increase your performance and limit your injury is to develop a strong core that withstands the torque of rowing.
Want strength training custom-designed for your favorite outdoor activities? Set up a free consult with Rachel by emailing her at rachel@unstilllife.com, or join an Unstill Life outdoor workout. Your community and coach await!
I’ve hand-picked these three core strength exercises because they specifically apply well to the functional dynamics of rowing. Add them to your workouts and warm ups and see your paddling explode.
Swivel Plank – This version of a plank targets oblique abdominal strength, the sides of your torso. These muscles connect your lower ribs to the top of your pelvis–and hence, the upper body to the lower body. Getting strong here helps you stabilize around the spine to avoid lower back strain, but also helps you transfer energy efficiently for more power with each stroke. Get into an elbow plank on the floor or with elbows on a stable elevated surface. Keeping elbows grounded, swivel your left hip to the left and down (but not all the way to the ground), and back to center. Repeat on the right side. That’s one rep. Continue alternating/swiveling back and forth. Do 2-3 sets of 10 reps each side. Learn how to do this exercise here.
Pallof Press – This exercise is sneaky! It helps you train a stiff body from legs to shoulders, resisting torque. You’ll need a resistance band or a cable machine. Anchor the band to something stable, stand perpendicular to the anchor point, feet together. Stand at a distance where the band is taut (you can make it harder by stepping every farther away). Hold the band in both hands just below chest level. Keeping your core tight, push both hands holding the band straight out in front of you. You should feel the band trying to pull you toward the anchor. Tighten your core, hips and even legs to keep from being pulled off center. Return your hands to your chest. Repeat 10x on that side, and turn the other direction and perform on the second side. Do 2-3 sets. Learn how to do this exercise here.
Half Kneeling Wood Chop – This exercise trains power and explosiveness in a rotated position. Come into a half-kneeling position, right knee down with knees at 90 degrees. Ribs tucked in and glutes tight. Hold a dumbbell with one hand on each end with arms extended over the right shoulder. Tighten your core and chop the dumbbell down to the outside of your left hip and return back. That’s one rep. Do 10 reps total, then repeat on the other side. 2-3 sets. Learn how to do this exercise here.
See you strong on the water!
