[Paddlewise] torso strength

kcd said:
<snip>
<<<<
it doesn't use resistance; it uses range of motion. it is extremely
effective for me.  it has helped the amount and the freedom with which i

can rotate my torso in addition to strengthening all of my abs.  the
moves
where you turn more than 60 degrees to one side or the other, or where
you
are leaning back behind vertical (way behind) in particular are very
helpful.  it has actually helped my kayaking.
<<<<
<snip>

The importance of optimal torso and body-core fitness cannot be stressed
enough for just about any sport -- baseball, hiking, and paddlesports --
you name it. While you don't always have to workout to the max on it,
you do need to have an appropriate amount of torso fitness, flexibility,
and power/strength commensurate to the task(s) at hand. I have not seen
the AbDoer, but if it helps you train your mid-section for optimal
performance, then keep it up -- even if it is just because you want to
not feel like you wasted your money. Another device that works well
involves a dolly that goes under your knees, which substantially aids ab
workouts. Baseball players even use them

When I'm into heavy storm paddling (this season is a bust), I train my
core as much as possible. One way (and this might be a little too much
for some) involves modifying your pushups (what, people don't do
pushups...shame on you, they are far cheaper that a gym membership, make
you a better lover, and can be done watching a vid). I have two pushup
hand stands. They are essentially individual grab bars with feet, and
raise the palm of your hand up by 7 inches from the ground for more
effective, less wrist strained pushups. By  assuming the pushup
position, but omitting one of the stands, you can lower yourself at an
angle, letting the other side come as close to the floor as possible.
This helps isolate the serratus muscles which extend from your shoulder
blades through your armpits and attach to your rib cage sides. I do 10
to 15 reps (depending upon overall fitness levels at the time),
alternating from side to side for three sets each.

Another good exersize is called the lower back extension. Lie facedown,
hands together behind your back. Lift your head and shoulders as you
stretch your arms backward. You must keep looking down to avoid neck
strain. Come back down slowly. Do a few sets of ten. Don't do watching
videos. :-)

Another great core exersize for rotational fitness specifically
(powering through surf and big storm chop, or generally great for
whitewater paddling, involves another odd piece of equipment to most
paddlers. Use a 5 to 15 lb medicine ball. Sit on the floor as you would
in a kayak, knees raised a bit. Keep your shoulders squared, while
twisting your torso from side to side as you hold the ball with both
hands and swing it back and forth - right to left side, and visa versa.
The ball must be held over your thighs, and rotated to the side of each
hip. Do 15 reps, and about three sets usually. This is a great workout
for the obliques, and can be done at home. I buy most of my gym stuff
from a professional supply house. I avoid the Sears type cheap gear. I
sometimes avoid the gym too, as it all quickly turns to a "workpout" --
because neither you nor you spouse measure up to some of the bods there.
:-)

One piece of gym equipment I do love is the rowing machine. It is seldom
used at the gym for some reason. It gives me a great workout, in short
order, and works every major muscle group, including abs and back -- and
is a major aerobic workout. You need someone to show you how to use it
properly, especially the important Catch point so as not to wreck your
knees. During full on storm season, I turn into an animal on this
machine as i get fitness levels up. I also do the last half of the
routine using one hand only, instead of two, alternating at the point
where the fingers get dug into too much (from the reduced averaging of
pressure normally derived from using two hands). I slightly rotate my
body back and forth. There is no way I could have towed someone on that
Storm island trip, without some of this prior training. Well, if I was
old and treacherous, I would not have done the crossing in the first
place :-)

If you do work out in a gym, you can modify existing modalities easily
enough for a kayak specific workout. A lot of folks are associated with
the pull-down crunch. This is where you sit on your knees, and grab the
pull-down handles of a pulley machine, then bend forward. Instead of
using both hands, just use one, holding the bar at one side of the
forehead or the other. Keep your opposite hand  against your other side
of the head, then do your pull-downs as you bend forward to about a foot
and a half from the floor, then slowly raise back up. The difference
here is to  bend slightly to the left, and keep your knees slightly
biased to the left of the machine, as you go down and up (assuming
handle in right hand), Alternate, and do other side for 12 reps or so,
switching sides.

I have a tons more, plus all the regular stuff. Well kcd, sounds like
that AdDoer is a whole lot easier! :-)

I still have not finished my weigthlifting/stretching post for PW. It is
getting long, and I'm doing it on my hand-held PC at work on by coffee
and bathroom breaks!

PS There is supposed to be a wind-storm on Friday, my next day off.
Can't wait. I'm a bit out of shape to my norm, so will probably do a 15
mile downwind paddle. Wish Vince D were here from the East Coast- can't
ever get anyone to go with me. With Harvey's slide show n the evening,
it may just turn out to be a most excellent day.

DL



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