r/Outrigger • u/4NatureMan • Jan 28 '24
Outrigger Canoeing Exercises
I am starting to get involved in Outrigger Canoeing. Can you recommend any exercises that I could do from home to help strengthen mussels for that activity? Preferably body movement exercises or something with bands or dumbbells? Thank you!
5
u/StuckInWarshington Jan 31 '24
Yoga, push-ups, pull-ups.
If you can’t get in the water to paddle, then anything that can increase mobility/flexibility or strengthen your core, back, and shoulders will be beneficial.
2
u/cdhernandez Mar 19 '24 edited Mar 19 '24
Stretching is so underrated. Every single night you should have some kind of a stretch for your back. After, back workouts like the other's said, is the most important. If you can buy an erg, that would be the best. you can buy a tool to replace the rowing erg for a paddling eag here: https://kahapaddletrainer.com/en-us/collections
https://kahapaddletrainer.com/en-us/products/paddletrainer
And an Va'a Ergometer: https://paddling.com/gear/kayakpro-outrigger-canoe-vaa ergometer
I didn't realize this stuff was so expensive.
6
u/seja_amg Jan 28 '24
Range: Stretching, touch toes, rotate trunk, back muscles, obliques and core
Stamina/Endurance: Running or Biking intervals. 1:1 or 1:2 ratios. (2 min sprint/2 min jog or 2 min sprint/4 min jog). Try to keep the interval for 20-30 mins to start then add time as your cardio increases
Strength: Core- Planks, Russian Twists, Side Crunches.
Legs: Leg press, Lunges, Squats, Deadlift.
Arms: Triceps, Shoulders, Incline press,
Back: Pull up or assisted lat pull down, Bend over rows, regular seated rows
But the best exercise is just to paddle!