Kayakers are generally pretty gym shy. More likely to drink a bootie beer than a protein shake. However, spending some time lifting weights can offer big advantages. Whether you want to train hard and win races, be strong to take on challenging white water or just want to make sure you avoid injuries so you can be fit for the next alps trip. Training in the gym has something to offer.
Where to start?
The first thing is getting the basics right. The basic movements in strength and conditioning are: squat, hinge, lunge, push, pull, brace and rotate. These movements build a basis for being strong in the boat and avoiding injury. There are two main arms to strength and conditioning. One focuses on developing your nervous system and strength to improve athletic performance and the second is focused on injury prevention.
I have worked with Newcastle University strength and conditioning coach Blake McManus to put together a program aimed at kayakers. The program is built around a core of dynamic stretches and barbell exercises with two different lifting programs. I like to go to the gym a minimum of twice a week as this seems to reduce the amount of muscle soreness I feel in the days following a workout.
Pre-gym or pre-boat exercises
Floor to stand: the following exercises work you from the floor upwards. It will get the blood flowing and your joints warm. Many of them work on the specific motions that kayakers build imbalances and injuries in.
Spiderman: Aka the world’s greatest stretch. This will warm up and stretch your hip flexors and extensors, get you rotating and worm up your shoulders. Hip flexors are often very tight in kayakers and are a common cause of lower back pain. Spinal rotation is a key movement in kayaking.
90-90: I find this one super hard! Internal and external rotation of the hip. Great for preventing imbalances in your spine and getting a good range of motion for the fundamental movements.
PU complex (push up – scap push up – dynamic dog – dive bomb): Full upper body, warms up the push, strengthening your shoulders and educating your scapula. Dynamic dog stretches full posterior chain (shoulders, back and legs), then dive bomber attacks your front and abs. If this is too hard then a kneeling/scap push up then dynamic dog.
Hip-pulse: this further loosens the hip flexors.
Lunge complex: a dynamic movement using a three point lunge. A fundamental movement building stability.
Squat to Y: helps build range of motion in your squat and shoulders.
Band star: this is a pull that incorporates eternal rotation. The shoulders are key to kayaking. Dislocations and injuries are super common. This exercise strengthens the rotator cuff that holds the shoulder in place and educates the scapula to reduce impingement injuries.
Barbell complex
With an unloaded 15 or 20 kg bar. This gets you ready to lift and helps with learning the movements.
Jump shrug: this is an explosive movement using your full body. This is the start of learning how to Olympic lift.
Romanian deadlift: working on the hinge and targets the posterior chain. Great for strengthening your back for when you land a big boof a bit too flat!
Push press: gets your shoulders warm and uses your whole body. Can help learn the front rack position and build flexibility.
Back squat: THE fundamental movement in the gym. This is the easiest squat to learn. Kayakers might skip leg day but if you are paddling right and using your feet then you need some legs!
Lifting
The heavy part of the session. Don’t be tempted to jump straight to this. It is more important to get the pre-lifting session done to prevent injury and correct your kayaking imbalances. Feeling exhausted already? Then stop here and build up to starting lifting. These two workouts focus on the fundamental movements:
Session: alternate exercise options so one session do option 1 and the other do option 2.
Lifting block 1
1a: Back squat or deadlift
Both full body exercises. Biggest bang for the buck in terms of neural development and full body strength. Deadlifts also work on your grip strength and are good for lower back strengthening. Some tips on the deadlift: Don’t go too heavy. Build slowly, it’s easy to overdo deadlifts and instead of helping with lower back pain they can cause it. Trust me I’ve been there. Forget the numbers and focus on keeping a flat back and pushing through the floor. You are not trying to pull the bar off the ground, you are trying to push it up with your legs.
1b: Calf release or hip pulse
Two corrective movements for the squat and deadlift to prevent the common problems. Here Blake demonstrates two ways to do the calf release. you can do either or both.
Lifting block 2
2a: Romainian deadlift/reverse lunge
Hinge at the hip. Something a lot of people struggle with. This will help with the deadlift and the grip strength.
2b: Inverse pull/chin up, pull up or lat pull down
The pull is one of the fundamental movements on kayaking. Master body weight first. Start with knees bent. Increase the lever length then add weight if needed. Once you have mastered the inverse pull you can move to a chin up or a pull up with a band to assist. Alternatively many gyms have a lat pulldown machine that you can use in the pull up or chin up hand position.
Tip: if you use a band to help you go up and then bring you knees up to lower yourself without help, this will move you quickly towards being strong enough to do a full pull up. Too easy? Add reps or a weight belt to you pull ups.
Lifting block 3
3a: Paloff/dead bug
Core and rotation exercises fundamental to being strong in the boat.
3b: Press up/seated dumbbell press
In good forward paddling technique, the top hand should remain fixed pushing with your body. This requires a strong push to prevent the hand moving backwards. The push is key. Watch out for shoulder pain here and reduce the load or avoid if it is painful.
3c: Face pull
Retraction depression and external rotation of the shoulder. Great for preventing and re-habing shoulder dislocations.
