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goodform TRAINING
CROSS TRAINING WITH CASI BY C ASI RYNKOWSKI
CROSS TRAINING can make you a stronger paddler and reduce your risk of injury. It’s an effective way to develop supporting muscles and boost performance. Since the body can become accustomed to performing a type of activity or movement, fitness progress can be limited. Cross training switches up the routine and can help overcome a fitness plateau. The more overall fit you are, the better you will perform in a sport. Many athletes are turning to stand-up paddling as a form of cross training for their sport and paddlers should think beyond the board and paddle to do the same. Whether you’re a recreational or athletic paddler, mixing it up will help provide physical longevity on the water. THE STABILITY BALL ROW This is a great cross training exercise for the stand-up paddler, working the upper back and shoulders while honing balance and engaging the core. To perform this exercise, you will need a stability ball and a dumbbell. The weight of the dumbbell should be heavy enough that you struggle to complete the last few repetitions. Stability ball size will also affect the exercise. The smaller the ball, the greater the difficulty level and the more challenging the balance portion of the exercise. step 1
Kneel on the stability ball with one hand in front of your knee. Keep your back straight, chest out and core stable. Hold the dumbbell in your opposite hand, palm facing in toward the ball. step 2
Contracting your shoulder blades and muscles of the upper back, lift the dumbbell up along the side of your body or until your elbow is at a 90-degree angle. Be sure to engage your core and not to round your back while performing the rowing motion. step 3
Return the weight to the starting position and repeat for 8-10 repetitions. Switch sides and repeat exercise.
Casi Rynkowski is an AFAA certified personal trainer, ACA level 2 SUP instructor and SUP Fit Instructor for Eastern Mountain Sports School. She’s also a Werner team rider and a BIC ambassador. When she’s not working, you’ll find her surfing, paddling downwinders or gearing up for a long-distance paddle trip. Connect with Casi at crynkowski@gmail.com.
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PHOTOS © RACHEL MCCARTY