Surf Kinetics Staple Paddling Exercise
Our “pull” muscles are
responsible for propelling our surfboards across the ocean. Once the arm enters the water during paddling, we use the hands to "pull" our body in a forward motion. This happens when the shoulder joint extends our arm through the water beneath the surfboard. Pull
muscles are primarily composed of the back muscles, shoulder rotators, long head of the triceps, and
other various shoulder muscles.
So what is the most effective exercise to train paddling?
In all honesty, there are so many great methods and approaches to train these pull muscles.
Let's put paddling into 2 simple categories for now:
- Explosive paddling: This is the paddling we require to catch a wave. This paddling is quick and explosive in nature. Basically we are trying to match the speed of the wave in order to drop in. We are probably talking about a 1 to a 3 second burst of paddling energy to “catch” the wave. The energy our body uses for this primarily draws from the Phosphagen system first and the Glycolysis system when prolonged over 3 secs.
- Endurance paddling: This is the paddling that falls into the “aerobic” form like that of jogging. We use this type of paddling to get out from the beach to the actual break OR when we are constantly paddling against a ocean current to stay in position. Endurance paddling relies heavily on the aerobic system for energy.
So what is the most effective exercise to train paddling?
In all honesty, there are so many great methods and approaches to train these pull muscles.
Probably the most popular training method is freestyle
swimming. It is a damn great place to start!
BUT take this into consideration: besides using the pull muscles, swimming ALSO uses trunk rotation as well as lower limb propulsion. Therefore the pull muscles do not get the full brunt of the training.
Most surfers while on the surfboards are actually isolating these pull muscles. So this is where land base training can become very effective! Target the pull muscles specifically! There are many exercises out there to hit the pull muscles. One of our staple exercise is the “Swimmer”. It incorporates using a band. Bands offer “variable” resistance which is great for training. You can go as fast or slow as you want and not worry about flying stacks of weight or dumbbells. Also bands allow you to put the resistance point at any position!
BUT take this into consideration: besides using the pull muscles, swimming ALSO uses trunk rotation as well as lower limb propulsion. Therefore the pull muscles do not get the full brunt of the training.
Most surfers while on the surfboards are actually isolating these pull muscles. So this is where land base training can become very effective! Target the pull muscles specifically! There are many exercises out there to hit the pull muscles. One of our staple exercise is the “Swimmer”. It incorporates using a band. Bands offer “variable” resistance which is great for training. You can go as fast or slow as you want and not worry about flying stacks of weight or dumbbells. Also bands allow you to put the resistance point at any position!
Here is how the Swimmer is performed:
Stand with feet shoulder width apart. Have the bands over head and pull bands
Stand with feet shoulder width apart. Have the bands over head and pull bands
down
to the hip area. During this pull down motion, drop hips down and
keep the
arms
very rigid and straight. During the downward movement extend the shoulder joints, and make sure the elbow joints stay rigid and straight throughout the entire exercise. Then return the bands overhead in an erect
standing position.
 |
| Swimmers |
 |
| Swimmers |
As shown in the pictures above, when performed at high speeds, it is alright to let the heels come off the ground.
There are so many ways to integrate this exercise into your daily workout when the waves are flat. Also there are various techniques that are used to train endurance paddling separate from explosive paddling. The options are unlimited! Find a local strength and condition coach around your local neighborhood, especially the ones that work with swimmers, they can show you how to get it done!
Remember don't waste time on unnecessary training, get specific as you can, and be safe with land training!
Remember don't waste time on unnecessary training, get specific as you can, and be safe with land training!
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