Hitting the water in a kayak is a fun way to get outside and stay fit. Get better at kayaking and keep yourself from getting injured by hitting the gym for some pre-kayaking training. Paddling relies on endurance and strong shoulders, lats, rhomboids, biceps, core muscles and forearms, but don't forget to train your support muscles such as the pectorals, triceps, lower back and lower body.
Upper Body
Keep your upper body strong by doing three sets of 20 reps, three times a week of these weight room exercises: bent-over row, dumbbell press, front raise, rotator cuff isolation, lat pull, tricep pushdown and bicep curl. Also, do palms up and palms down wrist curls with 5-pound weights. Start with six reps per set. Another option is to use a weighted bar to practice paddling on a bench for three to five minutes.
Core
Your core powers the paddling, twisting to provide power to your row. Strengthen this area through thee sets of 20 crunches three times a week. A core exercise that is specific to rowing is the torso rotation. Hang from a bench or Roman chair, holding a weight and lifting your body straight while turning to one side, return and repeat to the other side. This move is advanced and should be avoided by those with back injuries.
Lower Body
You do not use your legs much while kayaking, but you use them to load and tote your kayak. To strengthen up your lower body do squats. Hold your paddle perpendicular to the ground in front of you, standing with your feet shoulder width apart. Lower yourself down like you are sitting on a chair. Stop when thighs are parallel to the floor and raise up using only your legs. Do three sets of 20 reps.
Stretches
The most common kayaking injuries are wrist and shoulder tendonitis, knee bursitis, patella tendonitis and lower back pain. Try the shoulder stretch, which requires placing one hand behind your back and reaching up between your shoulder blades. Also, try the hamstring stretch. Raise one foot onto a table and lean your chest into your bent knee.
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