Excercise and Muscle Analysis of the Paddle Stroke

Exercise and Muscle Analysis of the Paddle Stroke.
Here is some information for those who are Gym Junkies or simply wish to have a deeper understanding of which muscles to target.

As a Kayak Coach I studied Human Movement and Muscle Analysis.
So in the pursuit of an understanding of how the human body works, I soon understood how I could make my athletes stronger than other teams athletes.
Every single athlete on my program became stronger but what was far more important was that I noticed the dramatic reduction in reported injuries during competition once an athlete had commenced the program.

The “Program” was broken into sections.
~ Have the athlete understand what is involved in the exercise.
~ Identify and analyze the joints and muscles involved in the performance of that activity or exercise.
~ Target those joints and muscles through exercise and weights program that was tailored to load point involved in performing the sport.

Similarly to Kayaking The “Dragon Boat / Outrigger Stroke” is broken into 4 basic movement or phases.
The Reach or Set position which also incorporates the recovery phase.
The Catch
The Pull
The Exit
Each Phase enlists a slightly different set of joints and muscle groups so if we target those specific muscle groups we not only get stronger but injury will be dramatically reduced allowing us to continue build upon what we have already established.
Remember we are only discussing muscle and load point here and not technique. We will begin with:

“Catch Phase.”or “Entry”

Joint Specific Muscles Exercise
Spinal Joint External Oblique (Catch Side) Bench Crunch with twist
Internal Obliques (Opp Side) “
Shoulder Joint Latissimus Dorsi One Arm Dumbell Row
Teres Major “
Pectoralis Major “
Posterior Deltoid “
Shoulder Girdle Rhomboids Bentover Lateral Raises
Trapezius and
Pectoralis Minor Widegrip Chin-ups
Elbow Joint Triceps Brachii Tricep Kickback
Anconeus Lying Single arm Dumbell Ext
Wrist Joint CarpiRadialis Reverse Wrist Curl
Digitorium Communis “
Carpi Ulnaris “
Polluctis Longus “
Also it is at this point the knee, hip joints and ankle on the catch side are at the greatest point of flexion and extention in preparation for the pull or power phase.

“The Pull or Power Phase”

Joint Specific Muscles Exercise
Spinal Joint External Obliques (Catch Side) Bench Crunch with twist
Internal Obliques (Opp Side) “
Shoulder Joint Latissimus Dorsi One Arm Dumbell Row
Teres Major “
Pectoralis Major “
Posterior Deltoid “
Shoulder Girdle Rhomboids Bentover Lateral Raises
Trapezius and
Pectoralis Minor Widegrip Chin-ups
Elbow Joint Biceps Brachii
Brachiialis Brachiordialis
Wrist Joint CarpiRadialis Reverse Wrist Curl
Digitorium Communis “
Carpi Ulnaris “
Polluctis Longus “
Abdominals Rectus Abdominus Sit-Ups and Crunches
Hip Joint Flexors Iliopsoas Bent Leg Cable flexion
Pectieus “
Rectus Femoris Basket Hang
Knee Joint Flexors Biceps Femoris Leg Curls
Knee Joint Extensors Rectus Femoris Squats
Ankle Joint Invertors Tibialis Anterior Standing Calf Raise
Tibialis Posterior “
Ankle Joint Evertors Peroneus Longus “
Peroeus Tertius “

“The Exit Phase”

Joint Specific Muscles Exercise
Spinal Joint External Obliques (Catch Side) Bench Crunch with twist
Internal Obliques (Opp Side) “
Shoulder Joint Supraspinatus Dumbell Lateral Raises
Deltoid (middle) Military Press behind neck
Teres Minor “
Infraspinatus (posterior deltoid) “
Shoulder Girdle Rhomboids Bentover Lateral Raises
Trapezius and
Pectoralis Minor Widegrip Chin-ups
Elbow Joint Biceps Brachii Dumbell Curls to the shoulder
Brachiialis Brachiordialis
Pronator Teres
Wrist Joint CarpiRadialis Reverse Wrist Curl
Digitorium Communis “
Carpi Ulnaris “
Polluctis Longus "

“Reach or Set Position” incorporating the recovery phase.

Joint Specific Muscles Exercise
Spinal Joint External Obliques (Catch Side) Bench Crunch with twist
Internal Obliques (Opp Side) “
Shoulder Joint Pectoralis Major Supine Fly
Deltoid Anterior (front) Incline Flys
Coracobrachialis Decline Flys
Biceps Brachi “
Subscapularis “
Latissimus Dorsi One Arm Dumbell Row
Teres Major “
Shoulder Girdle Pectoralis Minor
Seratus Anterior Bench Press
Elbow Joint Triceps Tricep Kickback
Anconeus Lying Single arm Dumbell Ext
Wrist Joint CarpiRadialis Reverse Wrist Curl
Digitorium Communis “
Carpi Ulnaris “
Polluctis Longus “

All exercises listed in red can be performed at home with the minimum of equipment ie:
A few free weights and basic dumbbell set however to gain maximum benifit.
It is recommended that all participants join a gym and seek the professional advice and guidance of gym staff as not all gyms have the same equipment and therefore with the help of a qualified gym staff member you will be sure target the correct muscles.


Greg Bell first written 1996 edited 2008