Military Muscle: How to increase your paddle power in off-season - Off Duty, Military Health and Fitness - Air Force Times

Military Muscle: How to increase your paddle power in off-season

Q. I just now discovered kayaking. Do you have any fitness suggestions to get me ready for next year and perhaps an all-day or multi-day paddle?

A. Congratulations — not only have you found a great fitness venue that you enjoy, but the exercises that will improve your kayaking will also strengthen your core and provide benefits beyond the water. Try these:

Seated or standing twists

The key to power and stamina on the water is the twist you execute with your upper body as you paddle. Paddling without the twist puts all the pressure on your arms and shoulders. Twist to the same side that you are putting the paddle in the water.

Put a broom handle or light bar across the back of your shoulders. Keep your head stationary and your pelvis locked in (this is harder on the standing twist). Swing your shoulders in one direction as far as you can, then back the other direction. Get the obliques to fully contract. Increase the pace as you improve. Add a twist to almost any abdominal exercise you do.

Kneeling kickbacks

These work the muscles of the lower back, which help protect the spine and work the obliques. They can be done on the floor or on a bench. Get on all fours, then raise one knee off the surface and slightly forward. Smoothly kick the leg straight backward as high as you can. Return to the kneeling position. Flex and contract your glutes throughout.

Rope pulls

These work the serratus muscles, which pull the shoulder forward and down. Using a cable machine, attach a triceps rope to the overhead pulley (start with light weights until you establish good technique). Kneel on the floor, holding the rope with arms extended above you. You should be at a 45-degree angle. Curl your body forward and down, pulling with the lats until your elbows are almost touching your thighs. Return to the start position.

Q. I competed in a team bench-press competition and did not do as well as I had hoped. Any tips?

A. Three things: First, the bench press is as much about strong triceps as anything else. Do some specific training using the full arsenal of triceps exercises. Second, train for endurance: press-downs, kickbacks, overhead triceps press, triceps extensions — you get the idea.

Second, establish a solid base from which to press the weight. Bring your shoulder blades together prior to liftoff.

Third, it’s a kinetic-chain movement. As you lift off of your chest, press down on the floor with your feet. You should see more reps in your next competition.

Bob Thomas, a fitness trainer and retired naval flight officer, is director of the Navy Wellness Center in Pensacola, Fla. E-mail him at jomof14@cox.net.