Paddling Preparation

Summer is finally here and if you’re anything like me, you’re eager to get out on the water. Whether you like to kayak, canoe, or SUP, this workout will help you build the strength and coordination to support fun-filled days of paddling.

The best part? It uses a single piece of equipment that you can take with you just about anywhere: the TRX Suspension Trainer. 

These are exercises I regularly use with my clients to target the muscles we use while paddling and the opposing muscle groups, which will help reduce the risk of the most common overuse injuries we see amongst avid paddlers.

SINGLE-LEG OVERHEAD SQUAT
3 X 12 reps per side

1. Adjust the TRX to mid-length.
2. Stand facing the anchor point with your arms extended overhead, the back of your hands in the foot cradles, with tension on the TRX.
3. Centre one leg to the anchor point and lift the opposite leg to 90 degrees at the hip.
4. Keeping your arms pulled back, lower your hips down and back, keeping your weight balanced through your foot with your knee overtop your ankle.
5. Drive through the grounded foot, extending your knee and hip while keeping your arms extended overhead to return to the starting position.

POWER PULLS
3 X 8 reps per side

1. Adjust the TRX to mid-length and place it in single-handle mode.
2. Stand facing the anchor point, holding the handle in the working hand near your armpit and your free hand reaching up the strap toward the anchor point.
3. In a circular motion, rotate your free arm toward the ground while extending your working arm.
4. Drive your working elbow straight back while rotating your free arm up toward the anchor point.

CHEST PRESS TO AB ROLLOUT
3 X 10 reps per movement

1. Adjust TRX to mid-length.
2. Stand facing away from the anchor with arms extended in front of your shoulders and tension on the TRX.
3. Lower your chest towards the handles by bending the elbows to 90 degrees and maintaining a rigid plank through your whole body.
4. Press through the handles while squeezing your chest to return to the starting position.
5. Under control, reach your hands toward an overhead position while keeping your arms straight and maintaining your rigid plank. You will naturally lean forward.
6. Press through your palms while keeping your arms straight to return to the starting position.
7. Alternate between the two movements. 

TORSO ROTATION
3 X 10 reps per side, alternating

1. Adjust the TRX to mid-length and place it in single-handle mode.
2. Stand facing the anchor point, holding the handle with both hands and your arms fully extended in front of you.
3. Walk your feet toward the anchor point until you feel your core muscles activate.
4. Keeping your arms straight, rotate your torso to one side until you are naturally pulled up onto the balls of your feet, keeping tension on the TRX the whole time.
5. Keeping your core engaged and arms extended, slowly rotate back to centre before repeating on the other side.

SPLIT DELTOID FLY
3 X 8 reps per side, alternating

1. Adjust the TRX to mid-length
2. Stand facing the anchor point with one arm extended overhead and the opposite arm by your hip with both palms facing forward and tension on the TRX.
3. Lower your body by reaching your arms in front of you and maintaining a rigid plank as you move.
4. Rotate your grip so the opposite palm is facing up and the other down. Pull on the handles and drive your knuckles back while lifting your chest. 

Photography by Todd Duncan

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