Kneeboard Surfing USA Community Forum

Hi there

Been riding my mat mostly lately so when I got back on the kneeboard on Friday, I really noticed how my paddling had gone downhill, even in small, non-demanding waves.

Figured there must be some suitable dumbell exercises I could do every couple of days to try and keep some paddling strength.

Any suggestions?

--
bongoman

Kettlebells!


dragondoor.com

Bongo, better than dumbells, get a resistance band.

kettlebells are an excellent choice, if done correctly.

any type of resistance exercise (dumbells, resistance band) is excellent, as long as it involves concentration on the deltoids (shoulders) and lats (outer back). Preferably keep the resistance light, and the number of repetitions high (10-15 per set).

also recommended is aerobic work, for stamina.

only one way to really get in paddle shape: PADDLE PADDLE PADDLE
MAX

One exercise that works for me as part of a work out:

5 lb. weights held vertically over your shoulders, behind you; then extend arms above head. You can also feel this in your core as well which is where you want to also build strength.

The reason kettlebells are so good is that they:

1) get your heartrate up.

2) work the core.

3) have a fast eccentric contraction.

4) Are inexpensive and do not take up much room.

5) Stretches out my hamstrings which has been great for my lower back.

6) Strengthens the joints and your grip.

Only warning. Done with the proper squat and core movement these are wonderful. Done incorrectly and one can hurt their back. My swimming and water polo teams do kettlebell training.

Once again, go to www.dragondoor.com for all kinds of information.

You want to be careful about strengthening some muscles at the expense of others, especially the rotator cuff set.
I know from experience (mine broke) that he supraspinatus helps lift the elbow up and move the hand forward (the recovery stroke).
Here's an exercise my osteo recommended:

• Carry a small weight in each hand (I used a small water bottle then got those wrist weight things).
  Hold the arms straight and do small circles with the hands.
  Work through a full range of arm positions.
  Try with thumbs up, both sides and down.
  This is a low stress way to wake up all the rotator cuff muscles and help get the joint centred in the muscle girdle.

Take a look at the Vasa swim trainer pricey but looks pretty good. I have been using a total gym (i.e. Chuck Norris endorses these, ha ha I know). I have elevated mine so I have total clearance for my arms. It actually works pretty dam well for keeping me in paddle shape. I have looked at the kettle balls and heard a bunch of good things about them. Maybe its time to get me a some.

As Maxb said, paddle if you can. Florida is completly flat at the moment, so I use every day I can on a paddleboard. Also use 5 pound weights, 5 sets of 80 strokes-leaning slightly forward with slow even movement. It sounds easy, but it's a real biotch. Go slow and in control to feel the burn.

maxb wrote:PADDLE PADDLE PADDLE
MAX

Kirra Point to Greenmount during a big southerly swell when the sweep is running is a good way to feel the burn. An added advantage is that it's free.

Swim 3-5 miles per week, and at least 50% of the time dig your arms deeper and hold your chest higher to work your shoulders and simulate paddling. Works every muscle in your body, particularly if you alternate emphasis on stroke and kick. Seems to work for this landlocked fiftysomething.
Be careful and start slowly with any type of resistance training with weights, etc. - unless you want to spend hours at it, you won't work the supporting muscles in addition to those you are targeting.

Well Bongo, I guess nobody actually answered your question, (sorry about that). Some basic dumbbell exercises for arm, paddling could include: side raise, front raise and overhead press for your shoulders, bent over rows for your lats (but mind your lower back on these, maybe substitute with upright rows) and overhead tricep press for your triceps. there are lots of video examples on youtube.