Power Paddling With Ken Barrick at Eastern Watersports
Ken Barrick, a 48-year-old Marylander, NCEP Personal Trainer and owner of www.kblifefit.com and www.trainonthewater.com mixes swimming, kayaking, paddle boarding, cycling, triathlon and team sports to keep fit. Here are some things he’s learned about SUP.
THE STANCE: Staying relaxed and loose is really important. From your shoulders down, your whole body has got to flow freely: feet evenly spread and parallel, knees bent. Your entire body has to be in a constant state of fluid motion.
THE STROKE: Reach out with the blade 3 to 4 feet in front of your toes. The power phase of your stroke should go from there back to the front of your feet, and no farther. If you pull the paddle past that point, it’s just wasted energy and will slow the board down. It’s a mistake new paddlers often make.
THE DRIVE: The power stroke is nearly 100 percent body, maybe 5-10 percent arms. Your reach and power come from fluidly twisting your body from the knees, hips, torso and shoulders. With your blade well forward in the water, uncoil your body using the big muscles of your core. In essence you’ll be pulling yourself through the water and the blade should stay stationary. Keep the blade as close to the side of the board as possible.
THE RELEASE: Once the blade reaches your feet, lift it out quickly. I like to flick it at the recovery point, twisting the power face away from the rail. This motion will smooth the release and helps the board to track straight without slowing. Steer the board as needed by shifting your weight. If you want to turn, just put a little more pressure on one foot to dig that rail in.
I work on technique while paddling. I have no interest in racing, just helping others learn the sport and improve themselves. This sport can give you amazing results.
Join the Paddle Corps at Eastern Watersports
Join me on beautiful Frog Mortar Creek for a paddling tour and work out that’s both fun and challenging and a great way to cross train outside on the water.
Check the schedule for beginner and experienced training courses.
Beginner: New to Paddling or just starting to exercise again after a long layoff? Beginner level is for you.
- Learn the basic strokes
- Do some planks, squats and balance work
- Light sprinting and more
Experienced: Experienced Paddler? In great shape and competitive? Participating in SUP races? Experienced level is for you.
- Take the next step
- More planks, squats and balance work for longer duration
- A lot of all out sprinting
|Sundays||SUP||Beginner||9:00am – 10:00am|
|SUP||Experienced||11:00am – 12:30pm|
What are the classes like? What do we do?
SUP Class – We’ll paddle a lot. We will row seated, kneeling and standing. We’ll row into the wind, vary speeds, sprint, race and more. We’ll stop to challenge our balance and work our core with planks and balance work. We’ll have fun and push each other to improve.
What does it cost? What do I need to Bring?
Gear means: Paddle Board, a Paddle, a Life Jacket, a Safety Whistle, a Leash. We recommend you bring a bottled water, a towel and a way to secure/keep dry any keys or other valuables you bring out.
Cost if you bring your own gear: $15.00 per class
OR use Eastern Watersports Gear: $30.00 per class
The Instructor will carry a cell phone to call for help in an emergency and a throw bag. All participants must sign required waivers.