Dispelling Some of the Fiction
The Core Strength
Development Theory
Claims that stand up paddleboarding will provide (at all times) a full body workout and develop core strength are erroneous. Switching on core muscles requires genuine physical effort and focus, in combination with instability to activate the stabilizing muscles in maintaining balance. Some semblance of understanding of what 'core muscles' are and exactly how they are 'switched-on' is essential to the learning process. Think of this 'switching-on' as electrical impulses sent to the stabilizing muscles which bring about contraction in order to prevent you falling (balance).
They are what what every elite paddler seeks to tap into for power and stability, yet the promotional hype suggests the mere act of standing and paddling on a board will miraculously switch and develop core strength. This is simply is not true. Many long time paddlers never understand it as concept let alone discover it and after 20 years of coaching outrigger canoeing, this I know to be true.
This is not to say that stand up paddleboarding cannot develop core strength, it very definately can. Performed correctly, with appropriate levels of intensity on a board or in an environment which challenges your balance skills, then it is certainly achievable. Paddling on a super stable board, on flat water, merely going through the motions of paddling seemingly without effort, will fail to activate or develop core strength of any significance.
Major abdominal muscles that help stabilise and brace to provide core stability.
The trans abs are key stabilisers and need to be taught to 'activate'. Gluteals - these muscles stabilise the hips and are major generators of power. The abdominals are responsible for bracing the trunk but the key stabilising muscles for the lower body are the transversus abdominus (deep abdominal muscle), multifidus (small back muscles) and gluteals (buttocks).
- Activating your Transversus Abdominis (trans abs)
Squeezing around the lower stomach area using the abdominals at differing levels of intensity in order to bring about activation of these muscles during the power phase of the stroke.
- Activating your Multifidus
These are small muscles that stabilise the vertebrae of your back and are often recruited as a result of successful trans ab 'activation'. To identify these muscles, stand neutral and place fingers of your left hand slightly left of the middle of your lower back - now wave your right arm up and down - you should feel the multifidus muscles activate.
- Gluteals
Your main power generators which help to direct power down to the board, the 'glutes' provide control and contribute to a stable base. They support the lower back and hamstrings and should be regarded as your 'engine' for hip extension and leg drive.
- Upper Body Muscles
Your upper body stability incorporates your shoulder girdle and acts as an anchor for your arm movements through rotator cuff muscles. Similar to the lower body muscles, the cuff can be trained to provide a solid base for arm movement.
The Full Body Workout Theory
Apparently the sport wants it both ways. It is uniquely easy, almost effortless, as some of the promotional blurb tells us, 'while at the same time, providing a full body work-out'. No, sorry, again, simply not true. Whatever happened to 'No pain, no gain' which as it happens, we know to be at least based upon some truth, stressing here that pain in this case, means good pain, not bad pain (injury). Naturally, SUP can certainly give you a pretty comprehensive work out, but you must put in to get out.
The Instant Waterman Theory
That if you are a stand up paddleboarder, you will have your first sandy foot on the ladder to becoming a fully fledged 'waterman' able to align yourself with others before you, such as the 'Duke', Hamilton, Blake and others. Rubbish.