The 4 Best Exercises for Kayaking [Simple Guide]

Kayaking is not an easy sport, despite what it seems. As a professional kayaker can make things seem very smooth and effortless while they are not. This is due to the immense exercises and training that a kayaker undergoes.

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So what are these exercises? Here we will tell you some of the best exercises that will help you become a better kayaker.

The 4 Best Exercises for Kayaking

1. Plank Row

This exercise is a mix between a regular blank while using a dumbbell. You can start off by doing 3 sets with 10 reps each for each side. A plank row will help you a lot in your kayaking as it strengthens your arms, core, back as well as improving your ability to pull. Having a good ability to pull is essential when kayaking, as you will use this ability a lot.


  1. Start doing a regular blank while putting a dumbbell with your favorable weight under your hands.
  2. Start lifting the dumbbell with your right arm until it reaches shoulder level and then lower it.
  3. Repeat until you complete your sets before moving on to the other side.


  • Keep your hips down
  • Keep your back straight
  • Broaden your base by moving your feet apart

2. Rotating Medicine Ball V-Sit

This is an amazing exercise to increase your ability of paddling, as, during this exercise, your obliques are targeted, and they move in a rotational paddling movement. You can do 3 sets, each one with 15 reps for each side.


  1. Sit on the ground with your legs and hands clenched in front of you.
  2. Hold the medicine ball right in front of your chest.
  3. Lean back to 45 degrees.
  4. Bend your knees and lift your legs.
  5. Make your calves parallel to the ground.
  6. Balance yourself on your glutes to make a V shape between your thighs and your torso.
  7. Twist your waist and turn while holding the medicine ball toward your right hip. Make the ball touch the ground then back to your beginning position.
  8. Finish your reps and sets and start doing the other side (left side).

3. Rotating Uppercut

This exercise is a boxing one, and it provides you with a lot of upper body strength and power, which is definitely needed. This exercise is done while standing, and you will need a dumbbell as well. You can 3 sets with 12 reps each for each side.


  1. Stand with your feet apart, at hip-width.
  2. Hold a dumbbell on each side with your hands.
  3. Rotate your wrist with the dumbbell.
  4. Move your arm into a 90 degree while keeping your elbow close to your rib cage.
  5. Rotate towards the right side while lifting the dumbbell and move your left elbow to shoulder length.
  6. You must maintain control of the dumbbell while keeping your elbow’s angle locked (the same). Lower your left arm while rotating back to your beginning position.
  7. Repeat for the other side.

4. Crunch and Twist

This is a different type of sit-up, it enhances your core strength and your endurance as well. You can do it for 3 sets, each one with 15 reps for each side.


  1. Lie on your back, cross your arms on top of your chest, so they make an X shape.
  2. Bend your knees together.
  3. Raise your head and upper body together to do a crunch.
  4. Maintain fist length between your chest and your chin so that your neck remains in a natural position.
  5. Turn towards your left knee  while going up.
  6. Lower your back to the ground.
  7. Repeat this for the other side.


  • The higher you try to go, the harder it will be. So adjust the height depending on your strength.

Final Thoughts

Finally, it is safe to say that these exercises are not that hard. You do not also need a lot of props to do them as all you need is some clear space, dumbbells, and a medicine ball. If you do these four exercises regularly, you will reap their benefits and become a better kayaker overtime.

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