Robert Norman, our new ambassador in Florida is back again with another SUP training video. The Instagram SUP training sensation has been paddling since July 2014 and competed in his first event last month. After revealing the secrets of the Windshield Wipers, he now explains how to improve your paddling performance with some Stabilizing Pushups.
As mentioned in the previous article, exercises promoting midline stability through the core directly translate to performance in Stand-Up Paddling. Introducing elements of balancing into the basic pushup can help increase strength in those core stabilizer muscles, and increases demand on the normal pushup muscles. This leads to a very easy way to introduce a new dynamic to a pre-existing exercise that is only limited by creativity. The more tools involved promoting those stabilizers the more demanding the exercise becomes.
The simplest progression is starting in normal pushup position, then simply lifting a leg up. This puts more stress on your abdomen to stay in alignment during the pushup. Make sure to balance the repetitions with each leg in the air. From here I find the next easiest tool to use is a medicine ball. Choose a single medicine ball you can comfortably place your hand on, keep both feet on the floor, and perform the pushup with one hand on the ball. Once the balancing through this exercise becomes easier, begin to lift a leg as well. The more principles introduced the more demand on the core and upper body to stay in alignment and not fall.
More advanced progressions include using a BOSU ball for foot placement, foam rollers for foot placement, balancing discs for hand placement, and multiple medicine balls for foot and hand placement. Creativity is the key! Testing what tools you enjoy using is challenging but not impossible, just make sure you are making progress and advancing with time. This is an excellent exercise to introduce into a workout routine involving the upper body or the core belt. The pushup engagement should be just as difficult as the core engagement.
Stabilizer muscles are universal, mastering them through the pushup range of motion is applicable to standing upright on a board and being able to perform a race pace full stroke in choppy conditions. The more dynamic the exercise performed engaging the balancing muscles, the more dynamic your stroke can be in all-conditions! Please watch the pushup videos I perform with different tools to draw inspiration for your own routine… and if you can do the impossible pushup, tag me on Instagram in the video!
If you liked that article check out Robert Norman’s Windshield Wipers SUP train.
Hello again TotalSUP readers! It’s SUPerman back with a new paddle tip. This is another simple tip that will help you maximize your body to paddle better. Many of these paddle tips are going to be on better muscle engagement and postural cues to help athletes. Let’s talk about hip engagement and how crucial it is to SUP success. Now, I’ve talked to a […]
Hello again TotalSUP readers! It’s SUPerman back with a new paddle tip. This is another simple tip that will help you maximize your body to paddle better. Many of these paddle tips are going to be on better muscle engagement and postural cues to help athletes. Today, let’s take a step back from our stroke and just look at where we are holding the […]
Hello again TotalSUP readers! It’s SUPerman back again with a new paddle tip. This one is another simple tip that will help you maximize your body to paddle better. Many of these paddle tips are going to be on better muscle engagement and postural cues to help athletes. Today, let’s look at the reaching phase of the stroke. Reaching is […]
Hello again TotalSUP readers, it’s SUPerman back with another paddle tip! This one isn’t exactly a “right or wrong” type of paddle tip… more of something to think about and experiment with. Today we are talking about stroke speed (the time and length your paddle is in the water), and understanding your boards glide. The […]
Hello again TotalSUP readers! It’s SUPerman back again with an other paddle tip. This one is a simple tip that will help you maximize your body to better paddle. Many of these paddle tips are going to be on better muscle engagement and postural cues to help athletes. Today we are talking about upper back […]
Hey TotalSUP readers! It’s Robert Norman AKA SUPerman here with another paddle tip! Water starts are a prominent feature in SUP races. Two easy tips to get ahead of the crowd in your next race or your next friendly sprint with a friend. In the first clip, I take three full strokes then switch sides. […]
Hey TotalSUP readers it’s Robert Norman AKA SUPerman back with another paddle tip. This one is a really easy one to implement into your stroke. Simply looking at your paddle blade will let you know you if you are doing this. I’m talking about having a clean catch. The catch is the initial entry of […]
Hey TotalSUP readers! It’s Robert Norman AKA SUPerman here with a fun paddle tip. Today’s subject matter is beach starts. This is applicable for a race situation…or just trying to look smooth when you go on your next paddle adventure. The first clip is primarily how many people look, very timid, cautious and unprepared. A slow […]
Robert Norman, the new (and first) Men’s 24 hour SUP Guinness World record holder received a little surprise from QuickBlade’s very own founder Jim Terrell yesterday: a superb commemorative paddle, with the SUPerman sign (SUPerman being Robert’s nickname). Also on it, the inscription “Robert Norman, World Record, 24 hours, 111,8 miles”. Here is what Robert said on his […]
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