Now that the rainy season has returned to the Pacific Northwest, it's time to start thinking about indoor conditioning for paddling. I want to start introducing you to some SUP-specific movements you can do without a lot of equipment on those days when the weather takes a turn for the worse.
The first two are both very similar movements and engage the shoulders, chest, and lats. Imagine the movement of your top hand as you complete a forward paddle stroke. Both of these movements simulate that. And the pulling of your lower hand as you paddle; these movements complement that as well. These two movements are essentially reverse pullovers.
Exercise Number One: Position your hips and torso on the Fitball. Keep your core engaged. Start with a good stretch and reach. Pull your upper body through your arms while using your shoulders, chest, and lats. Return to the start by extending back on the ball. Eventually try to build exposiveness on the positive, return part of the movement. 3 sets of 10 - 15 repetitions.
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| To Start - Pull the Body Through |
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| Finish - Return to Start |
Exercise Number Two: On your knees, with your core engaged, slowly roll outward with the handwheel. Roll only as far as in comfortable. As you build strength you can extend further. Use your core, lats, and shoulders to return to the start. Do 2-3 sets of 8-15 repetitions.
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| Start - Keep the Core Engaged |
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| Middle of Movement - Use Slow Control, Extend Only as far as Comfortable |
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| To Finish - Engage Core, Lats, and Shoulders and Return to Start of Movement |
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