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.