4 exercises for a stronger Stand-Up Paddleboarding season

Many people are trying out Stand Up Paddleboarding (SUP) for the first time without any experience except for maybe a brief overview by the rental company before they get on the board.  SUP requires you to remain upright on an unstable board while moving a large paddle through the water.  In order to effectively do this, you need to engage many muscles.

Since it is a low-impact sport, it can also make for a great cross-training workout during the summer months.  And, because of the shoulder and hip movements required to paddle, it can also be a great sport-specific workout for high school baseball players and XC skiers during their off-season.

Below are four exercises that will strengthen your shoulders, hips, glutes, arms, and core muscles: 

1.  TRX Rip Trainer Low Pull on BOSU Ball

-Stand on the black side of the ball to mimic the instability of the water

-Grab a TRX Rip Trainer with resistance band at the bottom (if you don’t have access to a   TRX Rip Trainer you can use a Body Bar and light Superband.

-With slightly bent knees, reach forward with the Rip Trainer (or Body Bar) and pull back keeping the bar vertical, just like you would with a paddle.

-Make sure you position your BOSU Ball far enough back so that when you reach and initiate your pull that you have enough resistance.

-Perform 3-4 sets of 6-8 reps

-Repeat on both sides


2.  Split Stance Cable Chop

-Stand with one foot in front of the other in a lunge position next to a cable machine

-Use the rope attachment

-Grab the handles of the rope and pull the rope downward in a chopping movement

-Make sure to keep your torso as stable as possible

-Perform 3 sets of 10-12 reps

-Repeat on both sides


3.  Balance Pushup on BOSU Ball

-Place a Barbell across a BOSU Ball (black side)

-Get into a pushup position, feet shoulder-width apart, and grip the bar with your hands just outside where the ball ends

-Perform a pushup

-Perform 2-3 sets of 10-20 reps


4.  Swiss Ball Thera-Tubing Lat Pull

-Lie face down on a Swiss Ball resting your hips on top of it and leaning forward

-Attach a Thera-Tube around an anchor point and face the anchor

-Separate your legs just wider than shoulder width and plant them on the ground

-Extend arms forward, parallel to head, and grab the handles

-Without moving your feet or body, exhale and pull your arms straight back past your hips without bending your elbows

-Perform 2-3 sets of 12-15 reps