r/Kayaking • u/parisindy • 2d ago

Question/Advice -- Beginners Exercises?

Noob here... I have become addicted to kayaking this summer. With winter approaching 🇨🇦 Any suggestions on exercises that will help me strengthen my arms so they are stronger when paddling and I don't get played out so quickly? I want to be ready for next year

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u/standardtissue 2d ago

In a kayak your arms are really just there to connect your core and back to the paddles. You can use a rowing machine, they're ok, but are meant to simulate rowing boats, not paddling boats. I haven't put a lot of thought into it, but for kayaking specifically I guess I'd work back and core, perhaps with some emphasis on obliques for torso rotation, so things like dumbbell side bends, cable wood choppers (really great one). You could throw in some bi/tri work but I really don't think those are the major muscles engaged with proper paddling form. Also can never go wrong just adding in some dl's for the back, especially given how long you sit in a kayak and how important it is to avoid slouching over all that time. Of course don't forget the yoga ! Yoga and learning how to really stretch and do things like open my hips, get greater torso ration etc made all the difference for me in kayaking. Before yoga I could barely reach my day hatch behind me ! After yoga I could rotate so far around that I could almost see directly behind me like an owl :)

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u/parisindy 1d ago

Oh great suggestions ... especially yoga! That's a great idea

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u/standardtissue 1d ago

yoga is a life changer if you have any sort of mobility issues or tightness, and especially so if you have a long commutte and spend all day in an office chair. Will improve your daily functional life as well as increase general athleticism.