Get better at kayaking with these pro tips
What's the story
Getting better at kayak rolling isn't just about practicing in the water, you also need to work on your core strength on dry land. A strong core improves balance, stability, and power, which are all key to performing a successful and efficient roll. In this article, we have listed five core exercises that will help you roll your kayak like a pro.
Plank
Plank variations for stability
The plank is a foundational exercise that engages the entire core, including the abdominals, back muscles, and obliques. To add variety and challenge to your routine, include side planks and dynamic plank variations like plank jacks or mountain climbers. These exercises not only build core strength but also enhance endurance and stability, crucial for maintaining control during a kayak roll.
Twist
Russian twists for rotational strength
Russian twists are great for developing rotational strength, and the motion is similar to the turning you do in a kayak. Sit on the floor with your knees bent and feet off the ground. Hold a weight or medicine ball in front of you. Rotate your torso to the left and right. This move targets your obliques and builds the power you need to snap back upright during a roll.
Leg lifts
Leg raises to enhance lower core
Leg raises specifically target the lower abdominals, which are crucial for kayakers. By lying flat on your back, placing your hands under your buttocks for support, and then slowly raising your legs to a 90-degree angle before lowering them without touching the floor, you can significantly strengthen your lower core muscles. This not only enhances your posture but also your balance in a kayak.
Coordination
Dead bug exercise for coordination
The dead bug exercise is great for improving limb coordination and core stability—both crucial for navigating through water currents. Lying on your back with arms reaching towards the ceiling and knees bent at 90 degrees over hips, alternate extending opposite arm and leg away from each other while maintaining a strong core and lower back pressed into the floor.
Bird dog
Bird dog crunches for core stability
Bird dog crunches improve stability and mobility, key for kayaking. Starting on all fours, reach one arm forward and the opposite leg back, then crunch elbow to knee under the torso before extending again. This move targets spinal stabilizers and abs, helping to refine your kayak rolling technique by building balance during unilateral movements.