Menu

Getting Paddlefit with Susanne Lier – Lower Body Warm Up

Hi, this is Susanne Lier, founder of Paddlefit and TotalSUP's ambassador in Switzerland ! This week I am showing you a great SUP warm-up routine for your legs, calves and thighs. Do not forget to warm up as it is important to avoid muscle aches, injuries and cramps. Try to take some time to do these 2 exercises before you go on the water. I hope you enjoy it. 

1. Squat – Paddle on shoulder

Basic Position
“Squat position”
Knee slightly bent, feet shoulder wide distance
Paddle behind your shoulderblades
Your back is flat and your hips backwards

Description
Bend your knees and keep the paddle behind your shoulders.
Push back your hips when going down.
Come back in basic position.
Repeat the exercise.

Repeat:
Min 8 x

Breathing:
Exhale while going up.
Inhale while going down.
Control your breathing to get a good cardio rhythm.

Attention:
Try to keep a flat back during the exercise.
Don't overbend the knees in going too deep. 
 

2. Feet warm up with Paddle lift”
Exercise 2. is in connection with and follows 1. !

Basic Position:
Keep your arms loose and hold your paddle in front of you.
Your knees are slightly bent.
Your feet are parallel approximately 1 foot apart from each other.

Description:
Lift up the paddle with straight arms overhead.
Stand on your toes at the same time.
Come back on your feet and repeat the movement.
Start slowly and hold the position on the toes to train your balance & focus.
Great warm up and workout for your calves and legs.

Repeat:
Min 8 x

Breathing:
Normal rhythm

Attention:
Tilt your hips slightly forward.
Keep a straight back.
Lift your paddle over your head only and not far behind.

About the Author

Mathieu Astier

Mathieu is the hyper-active founder of TotalSUP and a multilingual online marketing veteran with more than 20 years of experience working for top international internet companies. His love-at-first-sight for Stand Up Paddling in 2013 led him to build one of the leading online media dedicated to SUP in English and French and to turn his family lifestyle towards the ocean.

To follow Mathieu:

Use of cookies

This website uses cookies in order to make it easier to use and to support the provision of relevant information and functionality to you.

Necessary Cookies

Necessary cookies enable core functionality such as security, network management, and accessibility. You may disable these by changing your browser settings, but this may affect how the website functions.

3rd Party Cookies

We use a set of third party tools to provide information on how our users engage with our website so that we can improve the experience of the website for our users. For example, we collect information about which of our pages are most frequently visited, and by which types of users. Keeping this cookie enabled helps us to improve our website.