How to Train Stand Paddle Boarding

The absolute simplicity of rack up paddle boarding (SUPing) is a large part of its allure. It is just you, the water, your board along with a paddle. 1 oft-overlooked facet is conditioning: A few hour SUP tour will re-introduce one to muscles that you have not been in touch with for a short time. Here we provide a easy workout strategy to reacquaint you together.

This exercise is designed to improve endurance, strength and balance in the thighs, buttocks, abdominal region and back. A couple of exercises additionally build endurance in arm and shoulder muscles which you’re going to be moving continuously since you do throw strokes. (Doing prehab exercises such as these makes it less likely you will need rehab following your SUP year )

Here is a fast, general summary of how to prepare for SUPing:
Boost power in core muscles which help you create paddling power.
Construct endurance in arm and shoulder muscles, which will want to maintain constant motion as you paddle on all sides of your board.


Boost your balance so that you’ve got a more stable foundation which will permit you to perform your paddle strokes easily and economically.
Insert aerobic time, also. Complement this exercise program with any exercise which builds up your lungs and heart –swimming is a fantastic aerobic exercise to incorporate with your SUP training.


Before starting any training program, check out with your health care provider or accredited training practitioner.

Training Program for SUPing
Start training to 8 weeks before you’re going to be hitting the water onto your own board. A Fantastic mixture of exercise types for every week entails the next (but Don’t Hesitate to alter this program to fit your requirements ):

3 nonconsecutive days of strength training (exercises in this essay )
two nonconsecutive cardio sessions
two nonconsecutive remainder days
Training Exercises to SUPing
If something hurts, then alter the exercise or bypass itand take more rest days should you feel the need.
Warm up: Get yourself heated up by doing a simple 5- to 10-minute session in your favourite exercise gear, or simply go for a brisk walk. Then follow the tips below as you advance through the exercises in this article:

Inhale during first exertion, then exhale as you go back to the beginning place; through quicker exercises, just be sure that you breathe frequently.
Rush for 30 to 45 minutes in the conclusion of every exercise (if a workout demands a longer break period, it is going to say that at the measures for that workout ).
Do every exercise one period in series, then break for 2 minutes and then repeat the entire set of exercises (for those who have the time to match in a third group, that is better).
The uppercut movement helps boost shoulder endurance and strength. The lively side-to-side skater movement helps get your blood clot.

Props: A pair of dumbbells

Start in a standing posture using a barbell each hand.
Hop cartilage, landing on your foot, while also bringing your weighted left arm upward directly across your chest like you were performing an uppercut punch. The capability to elevate your arm ought to be created more by your chest and heart muscles than together with your arm muscles.
Hop back into left leg, bringing the top right arm straight up across your torso.
Total 15 repetitions on each side.
Hints and alterations : Correct the problem with a lighter or heavier dumbbell; you could also adjust how much cartilage you jump every time.

This workout engages your hips and heart muscles to develop balance and strength because you center your weight on all sides of the body.

Keep your balance as you lower the barbell toward the ground. Don’t allow your wrists rotate.
Lift up to the beginning position by squeezing your glutes. Your heart should stay engaged and your back should stay straight.
Hints and alterations : Correct the problem by correcting how high down you bend toward the ground.

Like the movement you use for a forward paddle stroke, this particular workout is excellent for balance development and improving your heart rotational power. It targets both the upper and lower abdominals as well as the obliques, in addition to the glutes and upper leg muscles.

Secure 1 end of the ring at slightly over shoulder height.
Stand where the ring is anchored and place yourself so you are able to reach up with your shoulder to catch the free end of the ring with both palms.


Pull down the ring throughout your body when turning your entire body. Consider the trunk doing nearly all the work with this particular exercise as opposed to your shoulders and arms.


Maintain your arms straight as possible as you pull back on the ring. Your arms should behave as guides, together with your obliques and back muscles producing the rotating and pulling electricity.


Do this 15 times, then replicate facing another way.


Rush for 90 seconds before moving on to another exercise.


Hints and alterations: Adjust ring resistance degree by shortening it to raise immunity or lengthening it to alleviate the resistance. Your purpose is to feel tired in the end of your reps, however not so exhausted that you fight to complete them.

Sometimes referred to as the”reverse fidget,” the elevator exercise places your body by means of a movement that is very similar to some backward encounter stroke.

Secure 1 end of the ring at ankle height.
Standing sideways into where the ring is anchored, place yourself so that if you catch the end of the ring with both hands, there’s tension in the ring.


Rotate your chest upwards into the right, pulling on the conclusion of the ring for an upwards angle throughout the front of the chest. Let your toes pivot until you’re facing in the opposite direction with your arms directly in front of the body. Straighten the leg nearest to where the ring is anchored while shoving up on the toe of the foot.
Return to the starting position whilst keeping an even tension from the group.
By means of this whole movement, your heart muscles should be powering the motion. Your shoulders should remain tight and your hips should stay aligned, along with your wrists and elbows should also stay as straight as you can.
Do this 20 times, then do exactly the Exact Same on the other hand for 20 more reps.


Hints and alterations: Adjust ring resistance degree by shortening it to raise immunity or lengthening it to alleviate the resistance. Your purpose is to feel tired in the end of your reps, however not so exhausted that you fight to complete them.

The squat in this exercise enhances core stability and strength since it participates core muscles as well as the muscles which support the hip to balance body fat over your knee. The row part of the exercise enhances endurance in biceps and lat muscles, each of which can be in constant use in a SUP tour.

Props: A resistance ring

  1. Secure 1 end of the ring at slightly over shoulder height.
  2. Begin in a standing posture facing in which the ring is stitched together with your left hand holding one end of a resistance ring and bent in a 90-degree angle beside your rib cage.
  3. Maintain your shoulders wide and your back tall during this exercise. Use your arm to counterbalance your motion.
  4. Stand back upwards from the single leg squat and then row the arm back into the starting place.
  5. Do 15 repetitions and rest 30 seconds, then switch sides and perform 15 repetitions on the opposing side.
  6. Hints and alterations : Correct the problem by adjusting the thickness of your squat, or begin by doing a normal squat with both legs before beginning your elbows row.

Since hip and core exhaustion may cause soreness, paddling inefficiency and accidental swimming sessions, you also wish to develop endurance, strength and balance in muscles in these regions. Planks are a staple of many workout routines since they help construct key core muscles such as the obliques, glutes and leg muscles. This plank version provides a leg lift to construct endurance in the muscles which move and encourage your buttocks.

  1. Lie on the side, then supported by your elbow under your shoulder. Your right forearm ought to be perpendicular to your body. Your left hand should rest in your left hip, along with your knee pointing upward. Your feet and legs should be piled atop one another.
  2. Tighten your core as you lift your hips into a board, making a straight line in the head .
  3. Slowly raise your left leg up and back, keeping it directly as you do this. Maintain your buttocks still.
  4. Decrease your leg and then raise it a total of 10 times.
  5. Duplicate the exercise lying around the side for 10 more reps.
  6. Hints and alterations : Correct the problem by correcting how high you lift your upper leg every time.

Measure up with Lateral Leg Raise Exercise
After several hours on your own board, quads and other top leg muscles can become fatigued. This exercises builds up endurance and strength . Additionally, it adds a leg lift that targets the hip-area muscles.

Props: A secure surface, about 8 inches away from the floor . In case you’ve got a training box or a aerobic step in your home, you may use that. Otherwise, the lowest step on a flight of stairs may also get the job done.

  • Your knee will be bent.
  • Measure up till you’re standing with your leg almost straight and you’re balanced in addition to the measure.
  • Gradually stretch your left leg into the side and back again.
  • Pause in a balanced posture, then measure down, returning your leg and feet to the starting place.
  • Do this 15 days, then repeat the exercise 15 days on the opposing side.
  • Hints and alterations : Correct the problem by finding a lower or higher (secure ) surface to measure on.

Additionally, it improves balance and equilibrium that will assist you stand comfortably atop your board for an elongated time period.

  • Stand with your weight on your left leg and then that knee slightly flexed.
  • Keep your spine straight and weight centered on the knee.
  • Imagine that you are in the middle of a clock.
  • Bring your leg back into the centre. Since you reach for every position, remain balanced within the position leg and do not allow your wrists change from side to side.
  • Switch into another leg and then repeat. Do 5 to 2 places on each leg.
  • Hints and alterations: Keep your hips level and push to the floor by means of your position foot for balance. Make smaller leg motions if you are feeling off balance.

Additionally Work on Your SUP Strategy
Strong individuals with inadequate SUP technique can nevertheless struggle when they attempt to paddle for long stretches of time. Thus, be certain that you also brush up on your own fundamental strokes.

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