Or maybe you’ve just started kayaking and want to improve your beginner’s kayaking form?
Whatever the case, it’s always a good idea to do exercises for kayaking when you’re not on the water.
Kayaking can be an intensely physical sport, using muscles throughout your body. Proper preparation and training will help you get in shape for any paddling adventure.
This will make kayaking easier, but being in shape for kayaking will also help you have a lot more fun on the water.
Whetherkayaking or canoeing, this guide will cover some of the best exercises to practice.
How to Train for Kayaking: 5 Essential Things to Know
Training for kayaking is all about building strength, endurance, balance, and cardiovascular fitness.
Before we get into specific kayaking exercises, here’s how to train for kayaking and what your training schedule should include.
1. Strengthen Your Core
Your core muscles (abs, back, and sides) are critical for powerful strokes.
These muscles keep you stable and help you paddle efficiently.
A strong core will prevent you from relying too much on your arms and shoulders, which can lead to fatigue or injury.
2. Build Arm and Shoulder Endurance
Your arms and shoulders move constantly when kayaking, so training them for endurance is essential.
You don’t need to lift heavy weights. To improve your kayaking endurance, focus on doing more repetitions with lighter weights.
Kayaking is one of the best ways to view the Norwegian fjord waterfalls up close.
3. Work on Your Balance
Good balance helps you stay stable in the kayak, especially in rough waters. Here are three simple tactics to help you work on your balance:
Balance on one leg (hold for 30 seconds and switch)
Use a balance board if you have one available. Practice standing on it to mimic the feeling of being in a kayak
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4. Add Cardio to Your Routine
Kayaking requires strength and stamina, so include plenty of cardiovascular exercises to improve your endurance.
Try running or cycling for general stamina. Swimming is great for mimicking the water environment and strengthening your whole body.
Aim for at least 30 minutes of cardio three times a week.
5. Practice Your Paddling Techniques
Get on the water or use a paddling machine to practice your technique. Focus on smooth, controlled strokes using your whole body, not just your arms.
If you plan to do kayaking exercises at home, you’ll need to know which muscles to target.
Kayaking works a lot of different muscles in your body. The key muscle groups are:
Back muscles: Latissimus dorsi, rhomboids, and trapezius help pull the paddle and maintain good posture.
Shoulders and chest: Deltoids (shoulders) guide the paddle. The Pectoralis major (chest) helps push the paddle forward.
Arms and hands: Biceps pull the paddle, triceps push, and forearms help with grip.
Core: Obliques and erector spinae rotate your body, adding power to each stroke.
Hips and legs: Hip muscles and legs stabilise you in the kayak.
So, kayaking uses your whole body. When planning exercises for kayaking, you’ll need to focus on strength, balance, and endurance for efficient paddling.
Top tip: When planning what to wear while kayaking, ensure your clothing is loose and comfortable around these key muscle areas.
16 Best Exercises for Kayaking
Preparing for kayaking involves more than just hitting the water.
Strengthening your body and developing specific muscles is essential to improving your performance and reducing the risk of injury.
Here are the best kayaking exercises to build strength, balance, and endurance, which are all key to becoming a better kayaker.
1. Single-Arm Bent Over Row
This exercise strengthens the back, shoulders, and arms, vital for powerful paddle strokes.
How to Do It
Stand beside a bench or sturdy surface, holding a dumbbell in one hand
Bend at your hips and knees, keeping your back straight
Place your free hand on the bench for support
Pull the dumbbell towards your body, squeezing your shoulder blade at the top of the movement
Lower the weight back down slowly
Reps: 15 on each arm
Focus on controlling the movement to maximise muscle engagement. Ensure your back remains flat throughout the exercise.
2. Pushups
Pushups are one of the best exercises for kayaking to build strength in the chest, shoulders, and triceps. This is essential for the pushing motion you’ll feel during paddling.
How to Do It
Start in a plank position with your hands slightly wider than shoulder-width apart
Lower your body until your chest nearly touches the ground
Push back up to the starting position, keeping your core engaged
Reps: 10 to 15
If regular pushups are too challenging, start with knee pushups. Maintain a straight line from head to heels to engage your core.
3. Lat Pulldowns
Lat pulldowns target the latissimus dorsi muscles, crucial for paddle pulling.
How to Do It
Use a resistance band or cable machine. If using a band, anchor it securely overhead
Sit or kneel, gripping the band or handle with both hands
Pull it down towards your chest, keeping your elbows close to your sides
Slowly return to the starting position
Reps: 15 to 20
4. Deadlifts
This kayaking exercise strengthens the hips, glutes, and lower back, promoting good posture while sitting in a kayak.
How to Do It
Stand with your feet shoulder-width apart, holding a barbell or dumbbell in front of you
Bend at your hips and knees, lowering the weights while keeping your back straight
Push through your heels to lift the weights back up, fully extending your hips
Reps: 10 to 12
Ensure you maintain a neutral spine throughout the lift. Start with lighter weights to master your form before increasing.
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Kneeling lift exercises for kayaking help develop core power for backward strokes.
How to Do It
Secure a resistance band at ankle height
Kneel with one knee down and the opposite foot forward, grabbing the band
Rotate your torso upward while pulling the band across your body
Reps: 20 on each side
Maintain tension in the band throughout the movement to maximise engagement of your core.
13. Single-Leg Squat and Row Exercise
This exercise is excellent for improving core stability and arm endurance.
How to Do It
Secure a resistance band above shoulder height
Hold the band in one hand and balance on one leg
Perform a single-leg squat while simultaneously rowing with the opposite arm
Reps: 15 on each side
Adjust the squat depth to match your strength level. You can start with a two-legged squat if necessary.
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14. Pull-Down Exercise
This pull-down exercise builds shoulder endurance for prolonged paddling.
How to Do It
Secure a resistance band at shoulder height
Stand with your feet slightly apart, gripping the band with one hand
Pull the band down to your side while keeping your core tight
Reps: 20 on each side
Ensure your movements are controlled. Keep your elbow straight and maintain tension throughout
Kayaking the fjords of Iceland
15. Crunch and Twist
The crunch and twist develop core strength and endurance, focusing on rotational movements.
How to Do It
Lie on your back with knees bent
Perform a crunch, rotating toward one knee as you lift
Alternate sides
Reps: 30 total (15 per side)
16. Book Grab Exercise
This exercise is a great way to strengthen forearm muscles for grip endurance.
How to Do It
Stand upright, holding a hardback book by its spine
Hold the book at your side for 10 seconds
Switch sides
Reps: 15 on each side
Start with a lighter book and work your way up to something heavier. For a challenge, hold the book further from your body.
Pro Tips for Doing These Exercises for Kayaking
To get the most out of your kayaking workout, here are some simple but essential things to keep in mind:
Warm-up: Always start with a 5 to 10-minute warm-up to increase your heart rate. You can use cardio equipment or take a brisk walk.
Rest: Take 30 to 45 seconds of rest after each exercise. After completing one round of all exercises, rest for 2 minutes before repeating.
Pacing: Make sure that you move at your own pace. It’s crucial to listen to your body. If an exercise feels painful, modify it or skip it.
Progression: Gradually increase your repetitions or resistance as your strength improves.
Summary
These kayaking exercises are easy to do at home and don’t require any special equipment beyond a resistance band.
Regularly practising these exercises will make your body much more prepared for kayaking.
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