Stand-up paddleboarding is a wonderful full-body workout, but it places uneven strain on certain muscle groups and can therefore lead to muscular imbalances. With targeted functional training right on the board, you can correct these imbalances, improve your stability, and prevent injuries—for more fun, safety, and longevity on the water.
Stand-up paddleboarding is a cyclic sport. This means that, just like when running or cycling, you repeatedly perform the same movement pattern to propel yourself forward. This challenges your muscles and trains your cardiovascular system, which is responsible for the optimal uptake and distribution of oxygen throughout the body.
Just like any other sport, SUPing is one-sided in that it does not engage all parts of the body equally. Some muscle groups and joints are subjected to exceptionally intense and frequent strain, while others are not utilized to their full potential. Therefore, anyone who exclusively practices SUP or at least paddles a great deal runs the risk of causing muscular imbalances, chronic overuse, and injuries.
Paddleboarding places significant strain on the muscles of the shoulder girdle, the back, and the deep abdominal and hip muscles. The joints in these areas also move within a narrow range of motion dictated by the paddling technique. Anyone who regularly takes to the water to cover long distances quickly racks up several thousand paddle strokes per trip. This workload should not be taken lightly, as the body must be able to withstand these stresses to enjoy the sport for as long as possible.
On the other hand, the joints and muscles of the lower body are subjected to significantly less strain and move only within a limited range of motion, which can easily lead to deficits in muscle strength and range of motion in this area.
When it comes to an athlete’s performance and longevity, it is always best to prioritize muscular and coordinative balance as well as overall body flexibility; this is why it is also vital for paddlers to ensure this balance through appropriate exercises.
The methods and techniques of functional training can make a valuable contribution here, and with a bit of balance and creativity, these training exercises can even be adapted for the SUP board.
Functional conditioning training on a SUP aims, on the one hand, to train the less frequently used functions and movement patterns so that they do not atrophy; on the other hand, it is important to care for and keep highly stressed areas in shape through appropriate exercises so that they can withstand the specific physical demands of SUP for a long time.
Moreover, it improves your balance and sense of movement on the board, making paddling safer in adverse conditions (high waves, sudden gusts of wind, obstacles, and more). Training on a SUP board outdoors can also be a wonderful alternative to the gym, with the added benefit that sunlight helps produce vitamin D and lower blood pressure. And the feel-good hormones released during the activity come free of charge, of course.
The following exercises can be performed as circuit training or station training, depending on the intensity you want to achieve.
Circuit training
Go through all the exercises from 1 to 9 and repeat this sequence up to four times (4 sets of nine exercises). Rest periods should last no longer than one and a half minutes. The shorter you keep them, the more challenging the workout becomes, and the more you’ll improve your overall endurance. However, this is less taxing on individual muscles than station training, since different muscles and movement patterns are engaged after each set of exercises.
Station training
You perform the exercises in order from 1 to 9, but you do each exercise up to four times (4 sets) in a row before moving on to the next exercise. You should rest for one to two minutes between sets. This method has a more intense effect on the muscles you’ve just worked, since it delivers more of the same training stimulus in a short period of time (up to four sets in a row).
The recommended number of repetitions varies depending on the resistance of the elastic band, your body weight, the SUP board, and your fitness level. If you want to focus more on strength endurance, it’s best to aim for 15–20 repetitions at lower resistance levels.
If you're putting together your own program, keep the following points in mind:
- Exercise as many major joints as possible along all their axes of motion (especially the shoulders, spine, hips, knees, and ankles).
- Work out as many major muscle groups as possible (legs, abs, back, hips, and shoulders).
- Incorporate exercises that aren’t commonly used in SUP: squats and lunges, pushing horizontally and vertically, and rotational movements from the hips and core.
- Strengthen your deep abdominal muscles: e.g., forearm plank in all variations.
- Focus more on training your backside (legs, hips, upper body) than your front side! Most people are weak in this area and lack strength in their back muscles, which also leads to poor posture.
General Tips for Training on a SUP Board:
- For progressive overload, you can also use all kinds of elastic bands on the board, but please do not use weights (difficulty handling them, risk of injury)!
- It’s best to start training on all-round, yoga, or river boards, as these are stable enough for any athlete. As your skills improve, you can then switch to touring boards.
- Only exercise if you are healthy and have no injuries.
- Never push yourself into pain!
- Always warm up (e.g., paddle gently)!
- Vary the pace of your workout occasionally (slow–moderate–fast).
- Train away from shipping lanes and strong currents.
- If necessary, set an anchor (a small anchor weighing up to 1 kg is usually sufficient).
And now for the exercises:
Shoulder Mobility
Stand with your feet shoulder-width apart, engage your glutes and core, grip the paddle shaft with a wide grip, and, keeping your arms straight, move the paddle as far back over your head as possible. 5–10 repetitions.
Benefit: Promotes external rotation of the shoulder joints, extends the thoracic spine, and strengthens the deep shoulder muscles (rotator cuff).
Single-leg squat
Assume a lunge position (1 m long) along the length of the SUP. Place your right leg forward on the right half of the board. Place your left leg behind you on the left side of the board. Keep your upper body upright and, if necessary, hold the paddle in front of your body or above your head for stability. Lower your body using your leg and gluteal muscles, then push back up. 6–10 repetitions per leg.
Benefit: Improves flexibility in the hips, knees, ankles, and toes. Strengthens the entire lower body, including the pelvic floor and deep abdominal muscles.
Banded Pull-Aparts
Stand with your feet shoulder-width apart, engage your glutes and core, grasp the resistance band with your hands shoulder-width apart, and pull it apart with your arms straight until your chest touches the band. 8–12 repetitions.
Benefit: Improves mobility in the shoulder blades and shoulder joints. Strengthens the stabilizing muscles around the shoulder blades and parts of the rotator cuff.
Thrusters
Stand with your feet shoulder-width apart, engage your glutes and core, grip the resistance band with your hands shoulder-width apart, and hold it firmly against your collarbone or shoulder girdle. First, lower yourself into a squat, then stand back up while pressing the band overhead.
8–12 repetitions.
Benefit: Promotes flexibility and strengthens the shoulder joints in overhead positions. Moves and strengthens the legs and hips beyond the typical range of motion in SUP.
Activates the deep abdominal muscles and stretches the spine.
Rowing
Stand with your feet shoulder-width apart and your upper body bent forward; engage your glutes and core to keep your spine straight. Secure the band to the board with both feet and hold the loops (ends). Pull the band toward your upper body as far as possible, then lower it again.
8–12 repetitions.
Benefit: Promotes flexibility and strengthens the shoulder joints in extension.
Promotes flexibility of the shoulder blades, strengthens the stabilizing muscles around the shoulder blades and parts of the rotator cuff. Strengthens the deep abdominal muscles, hips, and legs.
Face Pulls
Stand with your feet shoulder-width apart and hold the elastic band with a wide grip; keep your knees slightly bent and engage your glutes and abs to keep your spine straight. Slowly pull the band toward your forehead, keeping your head back. 8–12 repetitions.
Benefit: Promotes flexibility and strengthens the shoulder joints in flexion and external rotation. Also strengthens the hips and deep abdominal muscles.
Plank Push-Ups
Start in a forearm plank position on the SUP, with your hands flat on the board and your upper body parallel to the SUP. Don’t lift your hips and pelvis too high! Engage your glutes and core, then push yourself up from the forearm plank into a high plank. 4–8 repetitions.
Benefit: Strengthens the arm, shoulder, and abdominal muscles. In particular, it helps stabilize the wrists, elbows, and shoulder joints.
Forearm Plank with Leg Lifts
Get into a plank position on the SUP, keeping your upper body parallel to the board and your hips and pelvis from rising too high. Engage your glutes and core, and alternately lift one straight leg upward. 8–12 repetitions.
Benefit: Strengthens the gluteal, shoulder, and abdominal muscles. Primarily stabilizes the hips, elbows, and shoulder joints.
Push-Up
Lie face down on the SUP, place your hands under your chest or next to your shoulders, and keep your elbows close to your body, pointing backward. Engage your glutes and core, and slowly push yourself up into a high plank. 5–10 repetitions.
Benefit: Strengthens the gluteal, shoulder, arm, chest, and abdominal muscles. Promotes shoulder extension and flexion under high resistance.
Use your SUP board as your free gym! With regular functional training right on the board, you’ll not only build a strong, balanced body, but also gain more confidence and enjoyment on the water—no matter the weather or the waves.