A Guide to Kayaking Ergonomics

Paddling a kayak requires strength, coordination, and endurance. It is such great exercise because it can work out the whole body. That being said, it doesn’t have to be grueling or cruel. In fact, the more efficient your stroke, the less energy you use and the more you can enjoy your time on the water. Paddling correctly can save your body and your psyche. 

The study of how efficiently a system runs is called ergonomics. You might have heard this term in conjunctions with handles, grips, chairs, etc, but it doesn’t just apply to the shape of a handle. It is all the processes in a working environment that combine to become more efficient. 

Let’s look at some of the ergonomic factors that can improve your paddling experience. 

ERGONOMICS: the study of people's efficiency in their working environment.

Here are some tips for improving your kayak paddling ergonomics: 

Ergonomically Correct Kayak Positioning

In order to improve efficiency and comfort while paddling, it is important how you sit in your kayak. 

Paddling Posture:

A kayak sits close to the water and traditional kayaks force the paddler into an “L” with legs stretched out in front. This is not a natural position and causes tension on back and legs. To correct this make sure that you are sitting upright when you paddle.  Even sit-on-top kayaks which can offer more range of movement are more efficiently paddled when you are leaning slightly forward of vertical. You can lean back to coast or take a break, but when you are actively paddling you should be upright and leaning forward.

Test: Sit on the floor and with your legs in front of you like you are in a kayak. Lean back and see how long it takes for your muscles to start to tense. (It doesn’t take long).

There is a balance to be struck between leaning too far back and too far forward. Focus on a straight back tilted slightly forward. 

Foot Positioning

Another factor to consider as you sit in your kayak is where you place your feet. Make sure that your foot pegs are adjusted to reduce unnecessary tension. In a sit-in kayak, you should be able to brace your thighs and knees. In a sit-on-top, make sure that you have a comfortable distance from the foot pedals or pegs that allow you to keep your upright position. 

Test: Sit in your kayak and adjust your feet so that they are exerting enough pressure to push your butt back into the seat. This allows you to keep your back straight and slightly forward.

Ergonomics for Kayak Paddling Efficiency

In order to paddle more efficiently, you need to hold and move your paddle correctly.  

Paddle grip

Whether you choose a straight or bent (touted for being more ergonomic) shaft paddle, make sure you are holding it correctly. Hold the straight out from your body at shoulder height with your knuckles up. Shoulders, elbows, and hands should be in alignment. Slide your hands until you form a rectangle. Draw your arms in until you have a 90 degree bend in your elbow, but your arms are still close to shoulder height. 

Too wide: If your grip is too wide, you will begin to feel it in the webbing between your thumb and index finger. You will also get a less efficient sweeping motion.

Too narrow: If you grip is too narrow, you are lulled into thinking you have more power behind your stroke, but you are actually fatiguing your muscles and ligaments and could lead to tennis elbow and more issues.

Paddle Orientation

Now you know how to hold the paddle correctly so you need to know how to orient the blades. With your knuckles facing up, position the paddle so the blades are perpendicular to the ground / water. The concave side should be facing the paddler. The shorter side should be pointed down and the longer side up.

Paddle Motion

Sitting slightly forward and with the paddle shaft at about shoulder height, you can begin your forward stroke by twisting your torso and dropping your hand to allow the blade to hit the water. Use your core to add power to the movement, not just your arms. You will fatigue quickly if you rely only on pulling yourself through the water with your hands. 

This higher type of stroke is more efficient and easier. By making a higher angle with your arms at shoulder height, you draw the blade closer to the kayak (because of the higher angle) and this causes less of a turning effect. 

If you use a lower paddling style, you are closer to doing a sweep stroke, so you will get sweep stroke effects. This is not efficient if you want to go forward as you will have to adjust as you continually go off track. 

Investing a little bit of time and energy in correcting the ergonomics of your  position and paddling can make your kayak adventures exponentially more efficient, comfortable, and easier on your body. You can stay out longer and enjoy it more. Win-win!