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Paddle Technique – Whole Body Paddling
words: Abel Hastings
photos: Guillaume Fatras
Fatigue happens. For paddlers, getting tired has as much to do with poor posture or stroke inefficiency as it does with the number of strokes and using the whole body to paddle – not just the arms and torso. Learning to lengthen stokes will mean paddling farther and longer before getting tired. To improve stroke efficiency, paddlers need to expand their technique to include lower back, legs and even feet – a technique called Whole Body Paddling.
Posture
Whole Body Paddling begins with posture. This relies on stomach and lower back muscles; muscle groups often called a paddler’s “core”. Proper posture is central to a paddler’s ability to engage their lower body. Ideally, a paddler’s posture in the boat should include a slight pelvis tilt (forward) and chest lift (open and upward). The goal should be to lead with the sternum. Paddlers shoulde think of weighting the front of their seat, not resting on the backband. At the same time the shoulders are kept down while the sternum stays raised and the chin is up and out. Having achieved this ideal posture, paddlers can have longer strokes using torso rotation, not just arm extension.
Blade
The paddle blade is the paddler’s point of connection with the water, and learning to use it effectively can significantly enhance paddling efficiency. Maximizing the paddle blade’s transfer of energy is achieved by maintaining a straight lower arm. Keepig the lower arm straight while stroking has two positive effects – 1) A straight arm forces torso rotation, which translates into a longer stroke and the use of the larger muscles of the abdomen. 2) The blade also maintains an optimal front profile. Every paddle blade slips slightly in the water, which wastes energy. Keeping the blade amost vertical minimizes blade slip because the largest possible blade profile is presented in the direction of travel. This requires that the bottom arm stays straight and the top arm remains fairly high and close to the centerline of your chest. While maintaining this position the blade should track slightly away from the boat during the stroke. I often imagine the blade moving along a line parallel to the wake coming off the bow of the boat.
Lower Body
The lower body can also significantly increase stroke length and paddling efficiency. In order to maximize power transfer form the blade itself, paddlers need to relax and fit in their seats. Idealy, paddlers can be loose enough so they can slide forward and back a bit in the seat. The idea is to push with the feet while pulling with the upper body. Think of this – once the blade enters the water, begin pushing on the pedal on the same side as your stroke. While pulling the stroke through, allow the knee on this leg to drop slightly and your butt to slide back in the seat just a bit. The effect is two-fold: 1) You have lenghtened the stroke an ich or two. 2) This rotation and slide has put you in an excellenct position for the next stroke. For paddlers with a pedal controlled rudder, it is necessary to balance the pressure between the feet, allowing your body to slide in the seat without making the boat zigzag.
Using your whole body to paddle requires concentration and relaxation. Don’t get down on yourself if you can’t seem to make it work right away. Try these new techniques for short sections. This will allow you to grow into better technique gradually, rather than pushing to paddle perfectly right away. Remember, better technique doesn’t always feel better initially; sometimes we need to first invest in paddling more slowly or less moothly in order to get better in the long run. Work with these tips and see if your technique can grow into more efficiency that will then enable you to paddle faster, farther, and longer.
Abel Hastings is a former member of the US Canoe/Kayak Wildwater and Sprint Team. He continues to train and race, as well as organize endurance racing events throughtout the US.
words: Abel Hastings
photos: Guillaume Fatras
Posture
Whole Body Paddling begins with posture. This relies on stomach and lower back muscles; muscle groups often called a paddler’s “core”. Proper posture is central to a paddler’s ability to engage their lower body. Ideally, a paddler’s posture in the boat should include a slight pelvis tilt (forward) and chest lift (open and upward). The goal should be to lead with the sternum. Paddlers shoulde think of weighting the front of their seat, not resting on the backband. At the same time the shoulders are kept down while the sternum stays raised and the chin is up and out. Having achieved this ideal posture, paddlers can have longer strokes using torso rotation, not just arm extension.
The paddle blade is the paddler’s point of connection with the water, and learning to use it effectively can significantly enhance paddling efficiency. Maximizing the paddle blade’s transfer of energy is achieved by maintaining a straight lower arm. Keepig the lower arm straight while stroking has two positive effects – 1) A straight arm forces torso rotation, which translates into a longer stroke and the use of the larger muscles of the abdomen. 2) The blade also maintains an optimal front profile. Every paddle blade slips slightly in the water, which wastes energy. Keeping the blade amost vertical minimizes blade slip because the largest possible blade profile is presented in the direction of travel. This requires that the bottom arm stays straight and the top arm remains fairly high and close to the centerline of your chest. While maintaining this position the blade should track slightly away from the boat during the stroke. I often imagine the blade moving along a line parallel to the wake coming off the bow of the boat.
The lower body can also significantly increase stroke length and paddling efficiency. In order to maximize power transfer form the blade itself, paddlers need to relax and fit in their seats. Idealy, paddlers can be loose enough so they can slide forward and back a bit in the seat. The idea is to push with the feet while pulling with the upper body. Think of this – once the blade enters the water, begin pushing on the pedal on the same side as your stroke. While pulling the stroke through, allow the knee on this leg to drop slightly and your butt to slide back in the seat just a bit. The effect is two-fold: 1) You have lenghtened the stroke an ich or two. 2) This rotation and slide has put you in an excellenct position for the next stroke. For paddlers with a pedal controlled rudder, it is necessary to balance the pressure between the feet, allowing your body to slide in the seat without making the boat zigzag.
Abel Hastings is a former member of the US Canoe/Kayak Wildwater and Sprint Team. He continues to train and race, as well as organize endurance racing events throughtout the US.
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