I have been paddling for over a month now and realised a few nights ago that the paddling technique I used was not correct.
I went for a paddle today and tried the correct
technique (using the fulcrum approach keeping the lower had almost straight and pushing only with the top arm). However I noticed that almost every other paddler used the technique I previously used (I.e pushing back with both arms). Which technique is correct ?
It isn't very clear from your description, but it doesn't sound to me like either of the methods you describe is current accepted wisdom. Read Larry Cain's blog on SUP technique in detail, and check out his paddle technique videos.
Select to expand quotegregc said..
I have no technique 
When I first started I got told to turn it around, "turn your paddle around mate" so I spun it round and round propeller style. That technique doesn't work, that guy was a douche!
Thanks for the feedback.
See link below and what I understand is the correct technique
Select to expand quoteGboots said..
Thanks for the feedback.
See link below and what I understand is the correct technique
I have to say that a long time ago I saw this vid and tried to paddle that way (seemed to make a lot of sense), but on the US SUP forum I was told (by people who seemed to know what they were talking about) that this technique is not ideal. They said you should not use your arms that way (and not to use the paddle as a lever) - you should reach forward and use your core/legs (major muscles) to power your stroke.
Paddle technique has come a long way in the past few years..
IMO the second vid is excellent.. 
The first vid is pretty old and outdated .. and it should be in black and white.. 
.. [nothing against Tod]
The hardest thing to get is definitely that concept of you pulling the board forwards and not pulling the paddle back - this has so much to do with 'feel for the water' which takes years i'd say to nail down...I've had some fleeting moments of this, maybe one or two strokes every now and then when I go WOW!!! that's what it should feel like! Time slows down, rainbows appear and everything feels easy!
"Slow is smooth and smooth is fast."
As a physio i'm a big fan of looking at technique on video - almost instant feedback. I've found myself a great coach in Pete Dorries, who does video which makes life easier!Get someone who know's SUP to video you paddling, pick one 'issue' or thing to change. Watch the video, understand what you are currently doing and why this is not efficient - discuss what it should be and why - then get out on the water and change it!
Interesting post...
So many people ask me what is correct paddle tech? So here is my answer....
I would contact Jacko what he has done for me over the past 2 years in the gym and tech is great. No one has ever come close to his Strength Program and i know i as have had a different coaches over the last 6 years.
I spend a large amount of this 3 months phase in the gym with Jacko as my Strength Coach. He makes me work on Power to Body Weight Ratio!! It all about working out your weak spots and strong spots.
Jacko's now has developed a test that most paddlers would benefit from massively and could save people $$$$ of dollars that could be wasted on Technique when that is not really the issue.
Drills are important but you can do them all day long and never get stronger at paddling.
Tech is only going to get you so far, its all the small other things outside of the water that makes you stronger. A lot of people blame bad stroke tech but there are so many other issues to consider first.
I always see it and hear it from so many sup paddlers - "I just don't get any better or faster" or "Can you teach me correct stroke tech?" However once i get them to come into the gym and the rest is history.
We now have a fully packed Gym every night full of sup paddlers working on their Power To Weight Ratio.
Look at all the top racers in the world, all of them look different in their tech but all have great Power to Weight Ratio!! This is a big reason why so many of the Top females can match a lot of the males.
I love this time of year just Focusing on Slow Tech and Building Strength in the Gym.
Hope this helps
X angie jackson
just two questions from me.
1. do i change hands.
and 2. will i go blind if i keep doing it.
If you watch the best paddlers , they make it look easy and fluid.one exception Connor Baxter I think he is the Lleyton Hewitt of sup i also think he is setting himself up for injury,long term.every one is different so don't try copy great technique rather see what works for you.like any sport get the fundamentals right and then adapt to suit yr style.biggest thing is stay relaxed.you only have so many petrol tickets economy and efficiency gets you across the line first , in most races anyway.that is unless yr connor baxter and sheer force of will enters he equation.
Some really interesting thoughts in this thread.
Tech is everything.
Think swimming stroke. You can be as strong as a bull - but without technique you will never reach your potential. Some people may still do well but they will never see optimal performance.
Without exception the elite athletes in any sport spend hours of analyses of their tech (run, paddle,'swim, lift etc). Video analysis etc.
Whether sprints or endurance is irrelevant. Again look at 100m run or swim. Even in those super short 10 to 20 or so sec events - tech is critical.
In endurance sport tech is also about economy of movement. Observe how effortless and graceful the top marathoners look. No wasted energy at all.
For the casual paddler tech is about having more fun and avoiding injury.
For the competitive person it's about their individual optimal performance - being the best they can be.
Personally I'm a huge fan of Pete Dorries on the GC. First started travelling up to paddle with him for 1 on 1s from Vic - now with his crew regularly.
Best of luck with your paddling - and if you are on the Goldy tee up a 1 on 1.
Select to expand quoteKTD said..
Some really interesting thoughts in this thread.
Tech is everything.
Think swimming stroke. You can be as strong as a bull - but without technique you will never reach your potential. Some people may still do well but they will never see optimal performance.
Without exception the elite athletes in any sport spend hours of analyses of their tech (run, paddle,'swim, lift etc). Video analysis etc.
Whether sprints or endurance is irrelevant. Again look at 100m run or swim. Even in those super short 10 to 20 or so sec events - tech is critical.
In endurance sport tech is also about economy of movement. Observe how effortless and graceful the top marathoners look. No wasted energy at all.
For the casual paddler tech is about having more fun and avoiding injury.
For the competitive person it's about their individual optimal performance - being the best they can be.
Personally I'm a huge fan of Pete Dorries on the GC. First started travelling up to paddle with him for 1 on 1s from Vic - now with his crew regularly.
Best of luck with your paddling - and if you are on the Goldy tee up a 1 on 1.
You are right Tech is very important but but there is so much more which many people forget about. I prefer to not only teach Technique but also work on areas that are going to support this new movement.
If i lined up the top 20 paddlers and made them paddle next to each other they would all look different in the way they move but what they all do the same if the basics, this is where the stoke Technique can help, but putting this in the real world not huge amounts has changed since i have been involved in paddling( yes small things have but no reinventing the wheel kind of stuff) Once you understand the what you are meant to do in the way of movement then nothing beats time on the water and just slowing things down. Paying some one to tell you the same thing 100 times is not going to make you learn it any quicker, what will make you learn it is going for nice controlled paddles and letting your body adapt to its own natural flow while doing the small things right.
I have trained with a lot of different people and the one thing remains the same if you want to improve then put the time in and this is not just water time!! I had a coach of sorts(using this term VERY loosely) who i thought was teaching me good Technique turns out it was more just a waste of 2 years and what i have learn't since has opened my eyes up to a whole new world which i have been more than happy to share with those who want to listen.
If you want to be better yes find someone to point out and show you the correct body movements but all think out side the water as to what will help you improve, All the top paddlers don't just paddle they all do other work such as gym, bike riding, running etc and this can make more of a difference than anything.
Here is a tip.
ENJOY YOU TRAINING this is KEY!!!
How about some comments on surf paddling/paddling into the waves?
Ive been sup'ing in the waves 2-3 times per week this season, and im starting to get the dull ache in the elbows/joints below the bicep.
Im sure its to do with technique, but i have a feeling the paddle im using is a little too big (surface wise) for paddling through heavy currents and 3-4ft waves.
Im locking my elbows and using core muscles..... sometimes just frantically trying to get enough speed to reach the wave before it breaks...
Select to expand quotebreakzmaker said..
How about some comments on surf paddling/paddling into the waves?
Ive been sup'ing in the waves 2-3 times per week this season, and im starting to get the dull ache in the elbows/joints below the bicep.
Im sure its to do with technique, but i have a feeling the paddle im using is a little too big (surface wise) for paddling through heavy currents and 3-4ft waves.
Im locking my elbows and using core muscles..... sometimes just frantically trying to get enough speed to reach the wave before it breaks...
so much to possibly address - so i'm not going to go there! BUT, as a maintainence thing, particularly if you've increased your load (paddling more) then some self massage on the wrist flexors (forearm muscles on the palm side) and biceps will go a long way...could be too big of a bladetoo stiff a shaftcould be pulling the bottom hand at the catch and using this for power therefore loading up biceps insertion at the radial head and / or wrist flexors
could just be gripping mega tight and overloading wrist flexors which comes back to maybe a shaft that's too stiffcould be stiff thoracic facet joints, not allowing thoracic rotation, therefore you have poor reach - reduced catch efficiency and loading up triceps instead of latsIn regards to the other comments:I see things from a physio perspective more so than a coaching one.. so i'm jaded but I guess for me that's where technique is important - the cross training, development of programs, power to weight ratio is great, etc but it is a bit more natural to me because of my studies and I definitely agree it's mega important but SUP technique is something new particular with new paddlers...Just like someone who has had a stroke or brain injury - we can get them stronger and faster etc but if they are performing an abberant movement pattern and using the wrong muscle groups, they are going to run into more dramas, have increased risk of injury, and move inefficiently costing more energy / work
If you've been paddling a long time or are already up there with the best in the world - you will gain more possibly from 'the extra's' rather than technique - but as the original poster has asked (assuming not an elite level paddler) it's about technique as a foundation, then progressing on...I enjoy chatting about this stuff, think it's cool that you can have elite paddlers and amateurs sharing info and opinions
Select to expand quoteCarterSUPhysio said..breakzmaker said..
How about some comments on surf paddling/paddling into the waves?
Ive been sup'ing in the waves 2-3 times per week this season, and im starting to get the dull ache in the elbows/joints below the bicep.
Im sure its to do with technique, but i have a feeling the paddle im using is a little too big (surface wise) for paddling through heavy currents and 3-4ft waves.
Im locking my elbows and using core muscles..... sometimes just frantically trying to get enough speed to reach the wave before it breaks...
so much to possibly address - so i'm not going to go there! BUT, as a maintainence thing, particularly if you've increased your load (paddling more) then some self massage on the wrist flexors (forearm muscles on the palm side) and biceps will go a long way...could be too big of a bladetoo stiff a shaftcould be pulling the bottom hand at the catch and using this for power therefore loading up biceps insertion at the radial head and / or wrist flexors
could just be gripping mega tight and overloading wrist flexors which comes back to maybe a shaft that's too stiffcould be stiff thoracic facet joints, not allowing thoracic rotation, therefore you have poor reach - reduced catch efficiency and loading up triceps instead of latsIn regards to the other comments:I see things from a physio perspective more so than a coaching one.. so i'm jaded but I guess for me that's where technique is important - the cross training, development of programs, power to weight ratio is great, etc but it is a bit more natural to me because of my studies and I definitely agree it's mega important but SUP technique is something new particular with new paddlers...Just like someone who has had a stroke or brain injury - we can get them stronger and faster etc but if they are performing an abberant movement pattern and using the wrong muscle groups, they are going to run into more dramas, have increased risk of injury, and move inefficiently costing more energy / work
If you've been paddling a long time or are already up there with the best in the world - you will gain more possibly from 'the extra's' rather than technique - but as the original poster has asked (assuming not an elite level paddler) it's about technique as a foundation, then progressing on...I enjoy chatting about this stuff, think it's cool that you can have elite paddlers and amateurs sharing info and opinions
CarterSUPhysio is spot on for you breakzmaker learn to relax look at some of the things mentioned by Josh.
Its getting a good compromise in training whether elite or not , 90% of the people i train or train with are just hard working people but for me the biggest improvements for these guys and girls have come from what i have done with them outside of paddling. I do all the video training and all the other water work with them as well but i really like to see the crew understand how they are paddling and teach them what muscles they are using and then how to develop those muscles and the surrounding areas, which i'm guessing you would know all about more than likely way more than me!!
Good stuff, I have been checking out fascia training and the research is very interesting. Basically it places more emphasis on the fascia than muscles in performance, traditional weight training does little to strengthen fascia.Whole body movements and stretching are the go, plus moving very fast.
Select to expand quote
so much to possibly address - so i'm not going to go there! BUT, as a maintainence thing, particularly if you've increased your load (paddling more) then some self massage on the wrist flexors (forearm muscles on the palm side) and biceps will go a long way...could be too big of a bladetoo stiff a shaftcould be pulling the bottom hand at the catch and using this for power therefore loading up biceps insertion
this is awesome, thanks for the advice. ive been thinking of doing some paddle technique classes, but im hesitant as i want to get the right trainer, not some pleb who is going to give me bad habits and make it even worse ....
for now, im sure the mrs would love to see me massage biceps while watching netflix.... haha
Select to expand quoteangie pangi said..
Interesting post...
So many people ask me what is correct paddle tech? So here is my answer....
I would contact Jacko what he has done for me over the past 2 years in the gym and tech is great. No one has ever come close to his Strength Program and i know i as have had a different coaches over the last 6 years.
I spend a large amount of this 3 months phase in the gym with Jacko as my Strength Coach. He makes me work on Power to Body Weight Ratio!! It all about working out your weak spots and strong spots.
Jacko's now has developed a test that most paddlers would benefit from massively and could save people $$$$ of dollars that could be wasted on Technique when that is not really the issue.
Drills are important but you can do them all day long and never get stronger at paddling.
Tech is only going to get you so far, its all the small other things outside of the water that makes you stronger. A lot of people blame bad stroke tech but there are so many other issues to consider first.
I always see it and hear it from so many sup paddlers - "I just don't get any better or faster" or "Can you teach me correct stroke tech?" However once i get them to come into the gym and the rest is history.
We now have a fully packed Gym every night full of sup paddlers working on their Power To Weight Ratio.
Look at all the top racers in the world, all of them look different in their tech but all have great Power to Weight Ratio!! This is a big reason why so many of the Top females can match a lot of the males.
I love this time of year just Focusing on Slow Tech and Building Strength in the Gym.
Hope this helps
X angie jackson
Just to add to that, as an outsider who was fortunate enough to get a session or two in the gym with them and also on the water, the difference it has made has been pretty impressive. They need to bottle that training package and start distributing it to us that are not fortunate enough to be in the local are. Sort of like Paddlers without Borders :)
Agree with all comments on importance of technique and time on water etc.
In the early stages of SUP learning - joining a club or paddling group is also a great way to improve your technique and fitness.
Most clubs (not sure where you are) will have experienced or elite paddlers within the ranks who, from experience, are supportive and generous with their time and advice.
Have fun !
Train movements not individual muscles, the old way of weight training 3x 8 to ten reps at 85 is fine if you want to be a body builder and look good at the beach.Ditch leg day, arm day, back day, it is better to work everything all at once. Any way as a wise man once said their are many paths to the top of mMount Fuji Just have fun while you do it.
Select to expand quoteteatrea said..
Train movements not individual muscles, the old way of weight training 3x 8 to ten reps at 85 is fine if you want to be a body builder and look good at the beach.Ditch leg day, arm day, back day, it is better to work everything all at once. Any way as a wise man once said their are many paths to the top of mMount Fuji Just have fun while you do it.
Good advice TT.
ET.
I wholeheartedly agree that power to weight is the key for optimum performance provided your paddling technique is sound. Having a sound technique is paramount and I agree that the efficiency of the stroke needs to be addressed before working on strengthening. Its no use strengthening a poor paddle technique.
Look at golfers, they groove their swing until it becomes second nature. The correct golf swing is not a natural action, 95% of golfing hackers cast their swing from the top instead of turning and allowing a late release. Greg Norman was once said words the the effect "10 hours per day, 6 days per week, year after year, perfecting a swing that everyone called the most natural swing in golf".
I am of the opinion that like a golf swing, the correct paddle technique may not be a natural action.
Having said that, a lot of performance sports rely on the power to weight ratio of an athlete, consider the"Tour DE France". The cyclists upper bodies are lean and do not even carry excess skeletal muscle other than that required to perform their cycling task, this is to increase their power to weight ratio. Power to weight can be achieved by increasing power or losing weight, or both.
Try carrying a backpack when paddling with say 5 or 10 kilos in it and your performance will certainly diminish.
Increases in power to weight can be obtained through body weight exercises, strength training or alternative short interval training with added weight (Backpack) as suggested above.
Care must be taken when trying to increase strength so not to over load tendons and joints. which can lead to chronic injuries, cut back on the enthusiasm and gradually increase resistance for strength gains.
Select to expand quoteBigLump said...
I wholeheartedly agree that power to weight is the key for optimum performance provided your paddling technique is sound. Having a sound technique is paramount and I agree that the efficiency of the stroke needs to be addressed before working on strengthening. Its no use strengthening a poor paddle technique.
Look at golfers, they groove their swing until it becomes second nature. The correct golf swing is not a natural action, 95% of golfing hackers cast their swing from the top instead of turning and allowing a late release. Greg Norman was once said words the the effect "10 hours per day, 6 days per week, year after year, perfecting a swing that everyone called the most natural swing in golf".
I am of the opinion that like a golf swing, the correct paddle technique may not be a natural action.
Having said that, a lot of performance sports rely on the power to weight ratio of an athlete, consider the"Tour DE France". The cyclists upper bodies are lean and do not even carry excess skeletal muscle other than that required to perform their cycling task, this is to increase their power to weight ratio. Power to weight can be achieved by increasing power or losing weight, or both.
Try carrying a backpack when paddling with say 5 or 10 kilos in it and your performance will certainly diminish.
Increases in power to weight can be obtained through body weight exercises, strength training or alternative short interval training with added weight (Backpack) as suggested above.
Care must be taken when trying to increase strength so not to over load tendons and joints. which can lead to chronic injuries, cut back on the enthusiasm and gradually increase resistance for strength gains.
Good points, people should spend more more time strengthening tendons and joints and connective tissue, this is where real power is generated, also most people are very tight through the hips your number 1 power source. Who would you say among athletes that have great strength, stamina and power and don't lift weights? Answer gymnasts. Not saying you should not lift weights, but get strong and supple first using bodyweight. like my old coaches used to say work hard on the one percenters that's the difference between first and second.
This book is a good read and turns most modern training ideas on their head.
I'm not so sure that his techniques at "the catch" is the best i've ever seen. I remember watching a Dave Kalama vid and one of the things that always stuck with me is that if your splashing your own feet when your planting you blade at "the catch" then you haven't buried your blade far enough before you've started to pull on the shaft.
This guy looks like his toes might be getting a bit of a wet.
This is one of the better training vids i've seen.
