Mobility and recovery that matter
for Kayaking & paddling.

Move through useful ranges

Pallof press can be practiced slowly in a comfortable range. Press hands forward without letting the band turn you. Stop short of pain; extreme range is not the target.

Load is part of recovery

Watch shoulder and back fatigue when adding gym work to long paddles. Sleep and sufficient food support adaptation; no recovery drill cancels a poorly balanced schedule.

A low-effort session

Walk or cycle gently for 10–20 minutes, then perform 1–2 easy sets of Pallof press and a comfortable breathing reset. Finish feeling ready for the next session.

Three movements to understand

These are examples of general physical preparation. Tap any movement for target muscles, setup, execution, common errors and an easier alternative.

Chest-supported row

Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.

FULL TECHNIQUE GUIDE ↗

Dumbbell Romanian deadlift

Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.

FULL TECHNIQUE GUIDE ↗

One-arm dumbbell row

Lats, rhomboids, mid-back and biceps. Brace your free hand and pull elbow toward the hip.

FULL TECHNIQUE GUIDE ↗

Put this into your week

Two strength sessions and one progressively longer paddle or easy aerobic day. Increase paddling distance gradually and use easy aerobic work.

Begin with a manageable session and record how it affects the next practice. If you can complete every set with sound form and recover well, add a repetition or modest resistance. If quality or recovery falls, reduce a set or move the session away from the hardest sport day.

Stroke efficiency and water safety require on-water instruction. Watch shoulder and back fatigue when adding gym work to long paddles.