Canoe Polo……Should they squat or not ?
January 31st, 2012 Posted in Theory Zone
Since I began to play canoe polo a mere 3 years ago at Bangor University in North Wales, I have continually tried to improve my personal kayaking through work in the gym. Now having graduated, I am training towards being a Strength and Conditioning coach and I am seeing a growing population of paddlers (polo specifically) who look like monsters when inside their kayak, but when they get out of their boat their biceps are bigger than their quadriceps! Why is this? Because one of the first things we were taught in a kayak is to press through our feet for a stronger stroke? An important thing to consider before you continue to read is that to my knowledge there is no research stating that a stronger pushing force with the legs will in fact benefit your kayaking stroke. Also note that I know of no evidence to state that having a weaker pushing force will hinder this performance. The main worry paddlers have is gaining unnecessary weight that they then have to pull through the water. But consider that training to improve (for example) your squat or deadlift (fundamental exercises to all sports for a number of reasons) by 10kg does NOT make you 10kg heavier. But the important question to ask here is does this extra force give you a stronger stroke? We don’t know yet, but here is what we do know.
As kayakers we are all encouraged towards training from the waist up, and for obvious reasons that I don’t need to explain (see Fekete 1998, Michael et al 2008, Ackland et al 2003). However a study that compared leg girth sizes of elite rowers against kayakers found that rower’s legs were stronger and larger. Although this information is interesting, it is flawed as half the kayaking population for the study were recreational (Sklad at al 1994). Other researchers then use information like this in their own studies to justify the fact that training the legs for kayaking is unimportant.
A good example is from a very well known race kayak manufacturer, giving tips on cross training for flat water racers. They talk about how legs are used to increase torso rotation during the stroke, but likely have enough strength from walking running biking and other activities, and state that leg training is not generally important to improve you’re kayaking, but it can’t hurt to do.
This does however not reflect Stone and colleagues (2002) very well respected work of five criteria that can be applied in order to maximise the transfer of training effect. Two of the important ones to note are to “Accentuate regions of force production” and the “Dynamics of effort”, meaning your leg training for a forwards kayaking stroke should consist of efforts greater than that felt in your kayak and in a similar static motion.
Obviously just like upper body and core training there are other aspects to consider, such as mobility of the muscles in and around the hip (which can be improved with good squat mechanics). You would also expect that application of force and direction changes when you perform every other stroke involved with kayaking and canoe polo such as dipping, double pumping, and throwing. Also consider how individual characteristics can effect these parameters as every kayaker has their own style. Michael & Colleagues (2008) nicely state ” Kayaking is one such sport, where although paddlers possess unique characteristics not commonly observed in the general population, there is no single trait that distinguishes an elite kayak paddler.” However, I digress.
Core muscles are religiously trained in kayaking so that the power output from our upper torso can be transferred to our lower body and to the boat. Because in simple terms a floppy core means that you are losing potential power to drive you through the water, like firing a bow and arrow with a loose string. With this in mind you would expect the legs to work in the same way. Trying to pull your body towards your feet through two tightly coiled springs instead of some soggy spaghetti legs will increase your stroke power.
How many times after a long day boat training have you felt stiff in your legs? And have you also ever tried to perform a seated row (predominantly a upper torso exercise) in the gym at your maximum weight with straight legs, bent more than 90°, and on one leg? Is there a difference? You tell me.
Also consider the medial angle of your knee while kayaking, if you sit in this position for a considerable period of time, on a regular basis because of hip adductor activity, your knee will be encouraged to fold inward when you walk and run. Simply because these muscles will “shorten” if you do not compensate with hip abductor exercises, which occurs with good squatting position.
This is the opinion that I have gained from the evidence that I have seen and my experiences as a kayaker. You should know that I am unbiased in the research that I find, and carefully rethink my opinion after every article, paper and web page I read and video I see. I look forward to the day that these questions can be answered unequivocally so that the science of kayaking can improve and we can all become more efficient in our discipline. But until that day I will continue to enjoy performing squats and deadlifts in the gym as I believe it is making me a stronger kayaker.
Written By Sam Murphy DNA Sports Performance S&C Level 2 Intern 2011-12
