Forward Stroke Technique
The Forward Stroke Taught at the
WaterTribe-Adventures Meetup Clinic
By Greg Stamer (KayakVagabond) and Marty Sullivan (SaltyFrog)
Our clinic will emphasize the kayak forward stroke since this is the technique that
you perform 99% of the time while in your kayak. Performing a proper forward stroke
can significantly increase your speed and endurance and reduce both fatigue and
discomfort, especially as the miles/days accumulate on a long trip or race.
Although the movements described below may sound too complex to bother with, if
you take the time to master the stroke you'll be a much happier paddler. Paddling
is like swimming in that proper form makes a huge difference in efficiency. Improvements
in technique are often more dramatic than even improvements in fitness (although
both are important). Once learned and practiced, good technique becomes ingrained
in muscle memory and becomes easier to perform. Study the movements described below
and come to the clinic prepared with your questions and comments. Prior to the clinic
we also recommend that you watch “The Kayak Forward Stroke” video, by Barton and
Chalupsky. The Brent Reitz Forward Stroke video is another good source of information.
The Setup
A kayak stroke is a chain reaction where each phase depends on the previous one.
Ensure a good stroke by a proper setup.
Rotation, rotation, rotation! Arms have small muscles, the torso has large ones.
Large muscles are more powerful and don’t tire as easily. Use the large muscles
to increase stroke efficiency. Good rotation starts from good posture, which should
be erect as if you’re balancing a book on your head. You should have minimal contact
with your backrest because leaning on your backrest stops you from rotating. A very
slight forward lean is OK. With your feet firmly planted on your foot pegs, rotate
your body from your shoulders all the way down to your seat so that your knee is
elevated on the “catch” side, the side on which you’re going to paddle. Remain erect
(don’t lunge forward), and position the paddle for the catch. Your body is turned
so that it faces to the opposite side from the catch. This will position the catch
paddle blade forward and ready for the next step.
The Catch
Get the blade in the water ahead of your feet, and close to the kayak. It should
enter cleanly (no bubbles or splash).
This is the most critical part of the stroke and where most errors are made. Most
of your power is in the first part of your stroke, so don’t short-change yourself.
“Catch” the water as far forward as you can without bobbing or lunging. Your rotation
should allow you to put the blade in ahead of your feet. Make a definite movement
to “spear” the paddle downward in the water before starting your pull. Immerse the
blade fully, to where the blade meets the shaft, no more and no less. A bit of bright
tape at the end of the shaft can help you monitor this. This action is controlled
by your upper arm, the hand away from the catch side. The upper arm thrusts the
paddle into the water, straightening the lower arm and preparing for the power phase.
The catch and the transition into the power phase appear as a single movement since
it happens fast, but the catch needs to be a separate and distinct action. A common
mistake is to start the power stroke before the paddle hits the water causing you
to catch late and miss the first 6 inches or so of the most powerful part of the
stroke. A kayak stroke is short. You can’t afford to waste any of it.
The Power Phase
Use the power of your rotation and legs to pull yourself past your planted blade.
Here’s where you will really feel a difference. You’re wound up, your paddle is
fully inserted, and you’re in a position to use your whole body to propel the boat.
Start the push from your bent leg on the catch side, pushing on the foot peg and
straightening the leg. Transmit the power from your leg, through your hips, abdomen,
and back. Your shoulders and arms simply transmit your body’s power, they don't
create power. Think of it as a tug-of-war where your whole body is used to pull.
You should feel a distinct difference from “arm paddling” in that the power comes
from your body’s core, not the arms and shoulders.
A common mistake is to push yourself straight back into the backrest with your leg
drive. Consider that some race boats use swiveling seats so that the paddler can
increase his/her rotation through their hips. Imagine that you are sitting on a
“turntable” and swivel on the seat, allowing your stroke-side hip to move backwards
while the opposite hip moves forward, effectively rotating “in place”.
The pulling arm remains almost straight throughout the stroke because body rotation,
not your biceps, is providing the power. The upper (pushing arm) is bent and moves
across in front of your face, on a level plane. Do not drop your pushing arm! Bringing
your pushing arm straight across and around without lowering it ensures that you
will rotate your body and prepare for your stroke on the other side. Think of throwing
a round-house punch with your pushing hand, keeping the hand at the same level all
the way around until the paddle exits the water. The pushing hand stays about chin
height for high-angle stroke and chest height for low-angle stroke. Due to torso
rotation, the upper hand will cross the center line of the boat on each stroke,
approaching as far as the opposite side gunwale (outside edge of the deck).
Don’t attempt to “pull” the paddle straight back. Torso rotation will cause the
blade to start close to the hull and then flare away from the hull in a shallow
“Vee”, where it will finish a foot or so away from your hip.
The Exit
Get the blade out quickly, as it nears your hip.
When your lower hand approaches your hip it’s time to exit the water and prepare
for catch on the opposite side. Don’t extend the paddle stroke too far back because
the paddle blade will be facing upward and pulling up on the water instead of pulling
forward. This disrupts the boat’s equilibrium, wastes energy, and delays your next
catch. The exit should be a quick, effortless lift from the water and rapid transmission
to prepare for the next catch.
The Recovery
Setup for the next stroke.
After your exit, you will not be fully wound up. Continue rotating after the exit
(both blades out of the water) to get full rotation, preparing for the next catch
and pull. Position the upper hand to control the catch, preparing to spear the water
for a positive engagement. The knee is bent and prepared to drive your rotation
through the leg, hip, abdomen, and back.
ROTATION
Rotation cannot be emphasized enough. It will feel awkward and more tiring at first
and needs to be exaggerated in practice in order to feel comfortable and natural.
Rotation is the key to using the body’s big muscles and developing an efficient,
strong stroke. Your chest should be more or less facing the center of your paddle
shaft the whole time with your body rotating with your paddle shaft from side to
side. These techniques can be used whether you use a high-angle stroke, where you
catch right next to the gunwale, or a more-relaxed low angle stroke, where the hands
are carried lower and the paddle swings farther out from the boat.
Four-time Olympic medalist, Greg Barton, says "The most common technical mistake
in kayaking is not using the whole body to paddle. Beginners often start pulling
the blade through the water using only their arms, get comfortable with their style,
and never change to a more efficient stroke."
Check this link and the video: Whole Body Rotation
Copyright ©2013 Greg Stamer (KayakVagabond) and Marty Sullivan (SaltyFrog)
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