How can I strengthen my paddling for surfing?

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Use strength and power exercises to train the lats (latissimus dorsi), chest, and front shoulders (anterior deltoids) which are used in paddling. To strengthen these muscles, perform a power training workout in which you pair a traditional strength exercise with a power exercise in a superset. For example, your workout can include stiff-arm pull-downs supersetted with medicine ball slams, followed by dumbbell chest presses supersetted with medicine ball chest passes. Perform 5 fast repetitions of the strength exercise using heavy weight and then immediately perform 10 explosive repetitions of the power exercise using a medicine ball that is up to 10% of your body weight; this constitutes one superset. Perform 3 supersets of each grouping with 3 minutes of rest in between. To perform the stiff-arm pull downs, start with a bar attached to a cable. Begin the movement at shoulder-height with the arms straight, palms facing down, and elbows just slightly unlocked. Engage the core by drawing-in the stomach, contracting the abs, and squeezing the glutes. Pull the bar quickly down to the waist and then repeat. For medicine ball slams, start with the ball overhead and then explosively throw the ball down using the arms, lats, and abs. Ensure that the arms follow through the throw and bend the knees at the end of the movement. Catch the ball when it bounces up and repeat the movement. To perform the medicine ball chest passes, hold the ball in the middle of the chest. Engage the core by contracting the glutes and abs and draw-in the stomach. Explosively push the ball using both arms to a partner or against a wall. This workout will develop the strength and power for paddling to catch a wave.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.