Kayak Program

This workout group focuses on building upper body and core strength essential for efficient paddling strokes. With exercises targeting rotational power and back endurance, paddlers will increase stroke efficiency and maintain stability on the water.

Barbarian Long Bar Kayak Paddle

Paddle the long bar as if rowing a kayak. This is an advanced exercise targeting the arms, shoulders, and core.

Suggested repetitions and sets:

  • 10-12 repetitions per side
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Long Bar Bent-Over Row

Bend at the hips with your back parallel to the ground, holding the barbell with both hands, and pull it towards your torso. This targets the back and biceps.

Suggested repetitions and sets:

  • 12-15 repetitions
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Mace Twist

Hold the mace horizontally at shoulder height and twist your torso from side to side. This exercise engages the obliques and core.

Suggested repetitions and sets:

  • 10 repetitions per side
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Mace Row

Bend at the hips and hold the mace with both hands, then pull it towards your torso in a rowing motion. This targets the back, biceps, and shoulders.

Suggested repetitions and sets:

  • 12-15 repetitions
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Mace Front Swing

Start with the mace hanging down in front of you, then swing it up to shoulder height and back down. This exercise works the shoulders, arms, and upper back.

Suggested repetitions and sets:

  • 10-12 repetitions
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week