Top 5 Core Exercises for Paddleboarders
This is Part 2 in Moveology PT & Wellness’ Paddle Fitness Tips. (If you missed Part 1 - Preventing & Treating Foot Pain in SUP, read HERE) Part 2 will be covering the importance of a Power-house Core for a smooth, effortless glide across the water. Your core is about more than just sculpted abs, but those are also Fabulous! As a Physical Therapist, fellow surfer, and award-winning SUP racer, I’m passionate about water sports, technique, and injury prevention. So read on, as I'll dive into my top 5 Core Exercises for paddleboarders for a Powerhouse Core! I focus on the often-neglected obliques, glutes, and back extensors, and explore the key connection between core strength, proper hip hinge, and injury prevention. Get ready to unlock next-level paddling performance and stay injury-free on the water!
CORE 101 for SUP
Let's break it down. Your core isn't just your six-pack; it's a complex network of muscles that wraps around your torso, connecting your spine, pelvis, and hips. These muscles provide stability, allow for rotation, and transfer power throughout your body. When you paddle, a strong core keeps you balanced on the board, prevents excessive back strain, and lets you put more power into each stroke.
Here's the kicker: paddleboarding relies heavily on anti-rotation. When you pull the paddle, your core muscles resist the twisting force, keeping you upright and efficient. Weak obliques and back extensors can lead to imbalances, making paddling awkward and increasing your risk of injury. Now, let's get to the good stuff - exercises!
Top 5 Core Exercises for Paddleboarders
For the Full Video of my Top 5 Core Exercises for Paddleboarders, Watch Here. But read on to understand why these exercises are Key to your Paddle Fitness.
Squats: The king of lower body exercises! Squats work your core, glutes, and quads. Strength in your squats will give you momentum as you brace through your lower body, and as you pull you and your board through the water. Start with standard squats featured in the video, and progress to using dumbbells or medicine ball as your strength and endurance improves.
Wood Chops & Lifts: This dynamic exercise targets your obliques and core rotation. And is a great out of water targeted exercise to improve strength from the catch of your paddle in the water to pulling the paddle to your side in the water. For this exercise imagine chopping wood, but you will brace your core and limit pelvic and hip rotation. Bracing your core is key to this exercise. Start with a light weight (5 pounds) and progress weight as you gain strength and endurance. For an added challenge you can perform wood chops & lifts in a split stance lunge position, featured in the video.
Romanian Deadlifts: You either Love them or Despise them. But let’s face it for proper form and to prevent back injury with paddleboarding, you have to know how to hinge from the hips. So it’s best to train out of the water with deadlifts. You’ll learn core control, and how to disassociate your lower body from your trunk, and as you improve your control of the movement you can progress to weighted deadlifts and even single leg deadlifts that will strengthen hamstrings, back extensors, and your balance!
Side Planks: Target those oblique muscles Fast with this exercise! I’ve broken the side planks into an easy progression, starting with bent leg side plank to full side plank. Add Leg lifts and arm movement to advance the side plank and challenge your obliques and core!
Russian Twists: The classic oblique core exercise. But it’s a Good one to target rotational control. Another way to progress this exercise, is to start with feet planted on the floor and progress to feet hovering off of the floor.
The Core-Hip Hinge Connection
A weak core causes you to rely on your back for momentum and to power your paddle. Or even worse, you excessively use your shoulders for your power, also leading to shoulder injuries (see Part 3, coming Soon, for tips for the Upper Body).
When you paddle, the power originates in your legs, travels through your core, and is transferred to your paddle through a proper hip hinge. It’s a Kinetic Chain, and the reason a strong core is crucial. By strengthening your core and mastering the hip hinge, you'll unlock efficient paddling technique, reduce fatigue and maximize power with every stroke.
Stay Tuned for Part 3 in Moveology PT & Wellness’ Paddle Fitness Tips. I’m gearing you up for SUP Season and confidence in SUP racing. And make sure you take advantage of Moveology Physical Therapy & Wellness’ Free Paddle Tips Download below.
Kristen McGregory-Hair, PT
Physical Therapist
A native Texan passionate about empowering people through movement, I've been a Physical Therapist in the Dallas-Fort Worth area since 2004. My passion is to help patients not only recover from injury but also take control of their health and live active lives. I believe in patient education and strive to ensure everyone understands their condition, treatment options, and how to manage their well-being. This Blog , along with Moveology Physical Therapy & Wellness’ Newsletter , is my way to share knowledge and inspire a wider community to embrace an active lifestyle.
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