Anatomy Archives - The Kayak House

THE KAYAKER’S CORE – Part 6: Correcting core stabiliser-mover dysfunction

THE KAYAKERS CORE – Part 5: How core dysfunction makes a big mess in the boat

THE KAYAKER’S CORE – Part 4: Core Imbalances – When the movers take over

THE KAYAKER’S CORE – Part 3: The Core, The Water, & The Holy Grail

As we saw in the Part 2 of this series, strength alone is not enough when it comes to the core and paddling. To paddle efficiently, the core needs many elements to be functioning optimally both individually and together:

In this article we’ll look more closely at how each of these elements specifically relate to sprint kayaking.

Core Strength

When talking about core strength in relation to paddling and training, it’s useful to divide this into two categories as we did in Part 1 Mover and Stabiliser strength. These two categories play different roles in paddling technique and require different types of training.

Mover Strength

Mover strength refers to the superficial core muscles (otherwise known as the Instagram muscles) which assist with movement. When people talk generally about training ‘core strength’ they are often referring to training these muscles.

One the water core mover strength is primarily needed for creating torque and rotational power.

Stabiliser strength

This refers to the strength of the deep core stabilising muscles.

Arguably the most important muscles of the core, the deep core stabilisers are needed on the water to;

protect the spine
support good posture
breathing
balance
force distribution
power transfer
arm dissociation

These muscles are often chronically weak (switched off, or firing incorrectly) with many advanced paddlers, particularly if the core isn’t properly integrated into paddling technique.

Core functionality

Core functionality refers to the ability of the different core muscles to do the right job at the right time. It’s essential for efficiency when paddling and lifting (and generally moving with ease).

Core functionality can be heavily impaired by muscle imbalances. This often leads experienced paddlers to struggle more with core function than strength.

Core functionality can also be severely impacted by psychological stress, be it from fear of capsizing, life-stress, injury stress, performance anxiety, fear of meeting internal or external expectations, etc.

Core Integration (The Holy Grail)

While the majority of athletes are in the gym on a quest for pure core strength, I’m a firm believer that it is core integration that we should be suiting up and getting on our horses for.

Internal core integration is the ability to connect the core with other parts of the body in a synchronised way.

On the water, internal core integration has two main functions:

the transfer of power between lower body, and the upper body
distribution and management of forces throughout the body (for balance, efficiency, and injury prevention)

External core integration is ability to connect the core to the blade and footrest in a synchronised way during the paddling movement. It serves to:

transfer power from the body to the paddle to move the boat forward
support strong water grip throughout the entire stroke
create well-timed forward momentum/inertia

Both internal and external core integration are essential for efficient paddling. They also allow the paddler to build substantial core strength during water training.

A well-functioning, integrated core also helps reduce the risk of injury both in the gym and on the water by distributing forces over a large area.

Core integration has little to do with strength, and considerably more to do with timing/sequencing, long chain connections, and body awareness and control. It also requires a good balance between core stabiliser and mover strength, and the movers and stabilisers to be functioning correctly.

On the water (or ergometer), boat set-up can also play a role in whether an athlete is able to optimally integrate the core into their paddling technique.

Core dissociation

Core dissociation is the ability to dissociate the core from the arms and shoulders. On the water it is essential for air phase efficiency and a clean, powerful catch.

To dissociate the arms from the core requires a very high level of core stabilisation.

Core stabilisation

Core stabilisation is the ability to keep the core stable in the presence of movement.

On the water it is important for keeping a strong ‘frame’ which allows for the maximum transfer of power, and minimises energy leakage.

Core Adaptability

Core adaptability allows the core to quickly react to changing conditions without losing strength. It essential to paddle well in strong wind, waves, or wash.

Core adaptability requires good core integration, stabiliser strength, and flexibility (both mental and physical).

Core symmetry

The ideal stroke cycle for optimal boat movment is symmetrical (an even stroke on both sides). However, our bodies are inherently asymmetrical, and the core is no exception. This leads many athletes to struggle with long-chain core integration on one-side far more than the other. These assymetries in the core can contribute to making the stroke extremley uneven on the water, as one side has more long-chain support than the other.

Continue Reading..

In Part 4 of the Kayaker’s core, we’ll look at common core imbalances facing paddlers.

THE KAYAKER’S CORE – Part 2: Strength alone is Not Enough!

If we all got paid a dollar every time someone said ‘You need a strong core for kayaking’ we could take early retirement en-masse and spend the remainder of our days sipping Piña Coladas on the beach…

But is it actually true?

If all you care about is paddling fast, then the simple answer is – NO. Speed can be generated in many ways on the water, and some athletes can be competitive at the highest level with weak cores.

The longer answer is – it’s complicated… and because it’s not black and white, what was originally planned as a short social media post, turned into this series of 8 articles about the Kayaker’s Core.

Throughout this series, we’ll dive deep into all things core related, and unpack why this reductionist view of the core (and kayak technique) isn’t particularly helpful for coaches or athletes and can lead to a lot of wasted training time.

But before we go too deep, let’s start off shallow. So shallow that I’m going to paraphrase a line from one of my favourite series of all time (The Diplomat).

A strong core is only helpful for kayaking if you actually use it…

This statement may seem so blindingly obvious that even Blind Freddy would find it insulting, but it’s important to recognise that there are a surprising number of elite-level athletes with strong, ‘ripped’ cores, paddling with little to no core involvement.

There are two main aspects to look at when considering why that is. Firstly, the core’s relationship to paddling technique is a complex one that involves many factors apart from strength alone. These include; functionality, integration, dissociation, stabilisation, adaptability, symmetry, and psychological stress.

To use the core effectively on the water and gain the maximum power contribution from it, then the interplay between the above elements, and all the individual elements, need to be functioning optimally.

Additionally, all these elements should be working together to support a technique that respects the technical fundamentals. For example, a strong and fully functional core can be used to support a backwards rotational pattern rather than a forward one, which works against the athlete when it comes to generating speed.

The second main factor influencing core use on the water, is the athlete’s paddling profile (how they generate speed). When categorising athletes, I like to divide them into 4 main profiles: Technical, Strong, Fit, Strong/Fit Hybrid. Many athletes in the Strong and Hybrid profiles can compensate for a complete lack of core use if their other physical qualities are developed to an exceptionally high level.

When we take all these variables into consideration, we see that there are fast and slow athletes with both strong and weak cores:

So if you can paddle fast without it – does having a strong, fully functioning, and integrated core matter?

If like me, you believe in prioritising technical and training efficiency, and minimising injury risk, then yes, it’s essential for most athletes.

Continue Reading:

Part 1: Core 101- What it is , What it does, & Why it’s important

Part 3: The Core, The Water, & The Holy Grail

Part 4: Core imbalances – When the movers take over

Part 5: How core dysfunction makes a big mess in the boat

Part 6: Correcting stabiliser/mover dysfunction

Part 7: Unpopular Opinions – Is core training on land a waste of time?

Part 8: 9 Fundamental Exercises for core stabiliser strength