In kayaking, you pit paddling strength against winds and water currents that attempt to pull you in their direction. You need strength and endurance to combat and overpower these currents, and to be able to do so for the duration of your ride. Although it may appear as though kayakers need strong arms to effectively paddle through the water, they derive much of this strength from core muscles in the torso. You can strengthen your body for kayaking by performing strength training exercises that focus on this muscle group.
Step 1
Perform seated or standing twists, which train your core muscles to mimic the movements and rigors of kayaking. Twisting when kayaking helps you generate the power for your strokes. Take a long stick or broom handle and place it behind your back across the shoulder blades, holding the ends in both of your hands. Swing your shoulders and twist your torso in one direction as far as you can, pointing the broomstick down and to the side. Then reverse your direction and twist to the opposite side. Start slowly and increase your speed as you develop strength and endurance.
Step 2
Perform rope pull downs with a cable machine --a common strength training machine in many weight lifting rooms. Attach the triceps rope to the pulley -- a caribiner can be unlatched to replace the pull-down bar, if it is attached -- and bring the triceps rope down with you as you kneel onto the ground. Position yourself so that you are leaning forward at about a 45-degree angle while holding the rope above your head. Curl forward and down with your torso, and pull the triceps rope down to the ground with you until the elbows touch the thighs. Slowly return to the starting position. Repeat this for six to 10 repetitions, if not more, and complete three sets per workout.
Step 3
Use plyometric exercises, such as ones involving a medicine ball, several times a week. You can perform these exercises in a number of ways, and they all key in on the core muscles. For example, performing sit-ups with a medicine ball will increase your core strength, and you can increase this exercising workload by passing the ball between yourself and a partner on each repetition. You can also sit on the ground and move the medicine ball from one side to the other, touching the ground on each side as you do. Vary your workouts to condition the muscles in different ways.
Things You'll Need
- Broomstick
Member Comments