How To Prone Paddleboarding With Paddle

A SUPer doing prone paddle boarding with paddle in Bali.

Prone paddling with paddle refers to a method of paddling in which a person lies flat on their stomach on a surfboard or paddleboard and uses their hands to paddle through the water. This technique is commonly used in surfing, stand-up paddleboarding, and other water sports.

In prone paddling, the person lays down on the board with their arms extended in front of them, and uses a paddling motion with their hands to move forward through the water. This technique can be used to catch waves, traverse flat water, or simply to enjoy the sensation of being in the water.

Prone paddling requires a certain level of upper body strength and coordination, as well as an ability to balance on the board. It is often used as a training exercise for surfers, as it helps to develop strength and endurance in the upper body and core muscles.

What are the standard prone board formats?

There are several standard formats of prone boards used for prone paddling, depending on the specific activity and the rider’s preferences. Here are some of the most common formats:

Surfboards: Surfboards are the most traditional type of prone board, used primarily for surfing. They are typically between 5 and 8 feet long and have a narrow, pointed nose and a wide, rounded tail. They are designed to catch and ride waves, and are shaped to provide stability and maneuverability in the water.
Bodyboards: Bodyboards are a type of prone board that are shorter and wider than surfboards. They are made of foam and are designed to be ridden lying down on your stomach, using your arms to paddle and your fins to steer. They are commonly used in bodyboarding competitions and are popular with riders of all skill levels.
Prone paddleboards: Prone paddleboards are longer and narrower than surfboards or bodyboards, and are designed specifically for prone paddling. They range in length from 8 to 12 feet and are typically used for racing or long-distance paddling. They have a flat deck and a sharp, pointed nose for maximum speed and efficiency.
Handplanes: Handplanes are small, handheld boards that are used for body surfing. They are typically made of wood or foam and are shaped like mini surfboards with a curved bottom that fits against the hand. Handplanes are used to help the rider catch waves and to increase speed and control in the water.

These are just a few examples of the standard formats of prone boards used for different water activities. There are many variations and custom designs available to suit individual preferences and needs.

I’m doing Stand Up Paddle boarding, why would I prone paddleboard?

Prone paddling can be a beneficial activity for people who practice stand-up paddleboarding (SUP) for several reasons. Here are some reasons why you might want to consider trying prone paddling:

Improved paddling technique: Prone paddling can help you develop better paddling technique by strengthening your arms, shoulders, and core muscles. This can improve your overall paddling ability, making you more efficient and effective in the water.
Enhanced balance and stability: Prone paddling requires a high degree of balance and stability, which can translate to improved balance and stability when standing on a SUP board. This can help you maintain control of your board in challenging conditions and prevent falls.
Cross-training benefits: Prone paddling can provide a great cardiovascular workout and can be an effective cross-training activity for SUP. It can also be a fun way to mix up your training routine and add variety to your workouts.
Surfing skills development: Prone paddling is a great way to develop surfing skills, such as wave reading, timing, and catching waves. This can translate to improved performance when you are standing on a SUP board and catching waves.
Fun and enjoyment: Prone paddling can be a fun and enjoyable activity on its own or as a way to supplement your SUP workouts. It can be a great way to explore new areas of the water and enjoy the beauty of the ocean or lake.

How to Make Prone Paddle Boarding Better?

Here are some tips to make your prone paddle boarding experience better:

Focus on your technique: Good technique is key to efficient and effective prone paddling. Make sure you are using proper form, including keeping your head up, engaging your core muscles, and using a full range of motion in your arms. Practicing proper technique will help you conserve energy and paddle more efficiently.
Build strength and endurance: Prone paddling can be a physically demanding activity, especially if you are paddling for long distances or in challenging conditions. To improve your performance, focus on building strength and endurance in your arms, shoulders, and core muscles through regular exercise and training.
Use the right equipment: Using the right equipment can make a big difference in your prone paddling experience. Make sure you are using a board that is appropriate for your size and skill level, and that you have the right paddle and other accessories. A well-fitted wetsuit and fins can also enhance your performance and comfort in the water.
Find the right conditions: Prone paddling can be done in a variety of conditions, but some are more ideal than others. Look for calm, flat water with minimal wind and current, especially when you are first starting out. As you become more experienced, you can challenge yourself with more difficult conditions.
Take breaks and listen to your body: Prone paddling can be physically demanding, so it’s important to take breaks and listen to your body. Rest when you need to, and hydrate and refuel regularly. Be mindful of your limits and don’t push yourself beyond what you are comfortable with.

By focusing on your technique, building strength and endurance, using the right equipment, finding the right conditions, and listening to your body, you can make your prone paddling experience better and more enjoyable.

Why would a sup boarder practice prone paddleboarding?

A SUP boarder may choose to practice prone paddleboarding for several reasons, including:

Improved paddling technique: Prone paddleboarding can help you develop better paddling technique by strengthening your arms, shoulders, and core muscles. This can improve your overall paddling ability, making you more efficient and effective in the water when you are standing on your SUP board.
Enhanced balance and stability: Prone paddling requires a high degree of balance and stability, which can translate to improved balance and stability when standing on a SUP board. This can help you maintain control of your board in challenging conditions and prevent falls.
Cross-training benefits: Prone paddling can provide a great cardiovascular workout and can be an effective cross-training activity for SUP. It can also be a fun way to mix up your training routine and add variety to your workouts.
Surfing skills development: Prone paddling is a great way to develop surfing skills, such as wave reading, timing, and catching waves. This can translate to improved performance when you are standing on a SUP board and catching waves.
Injury prevention and rehabilitation: Prone paddleboarding can be a low-impact activity that is easier on your joints than standing on a SUP board. It can also be used for injury prevention and rehabilitation, helping to strengthen and stabilize muscles that are commonly used in SUP.

So you want to try prone paddling

Check out the video below how to prone paddle boarding with paddle and subscribe to our channel to see more videos about SUP especially in Bali.

History of Prone Paddle Boarding

Prone paddle boarding has a rich history, dating back to ancient Polynesian cultures. In Hawaii, the practice of prone paddling was known as “Hoe he’e nalu,” which means “to surf with a paddle.” It was a popular activity among the Hawaiian royalty and was considered a test of strength and endurance.

During the early 20th century, prone paddling was popularized in California by surf lifesavers, who used paddleboards to rescue people from the ocean. In the 1930s, Tom Blake, a legendary surfer and inventor, designed a hollow paddleboard that was lighter and faster than previous models. This innovation helped to further popularize the sport of prone paddling in California and beyond.

In the 1960s and 1970s, prone paddleboarding competitions began to emerge, with races held in California and Hawaii. The sport continued to evolve throughout the 20th century, with improvements in equipment, technique, and training methods.

Today, prone paddleboarding is enjoyed by people around the world, from recreational paddlers to elite athletes. It has also become a popular training method for surfers, stand-up paddleboarders, and other water sports enthusiasts. With its long and storied history, prone paddleboarding remains a beloved activity that continues to inspire and challenge people of all ages and skill levels.

Prone Paddle boarding vs suping

Prone paddleboarding and stand-up paddleboarding (SUP) are two distinct water sports that offer different experiences and challenges.

Prone paddleboarding involves lying face-down on a paddleboard and using your arms to propel yourself through the water. It requires a high degree of upper body strength and endurance, as well as balance and stability. Prone paddleboarding is generally more low-impact than SUP, making it a good option for people with joint pain or injuries.

In contrast, stand-up paddleboarding involves standing upright on a paddleboard and using a long paddle to move through the water. It requires balance, stability, and core strength, as well as leg and foot strength to maintain your stance. SUP can be a more challenging and physically demanding activity than prone paddling, especially in rough or choppy conditions.

While both sports can be enjoyed for recreational purposes, they also offer competitive opportunities. Prone paddleboarding has a long history of competitive racing, with events held around the world. SUP racing has also become increasingly popular in recent years, with events ranging from short sprints to long-distance endurance races.

In summary, prone paddleboarding and stand-up paddleboarding are two different water sports that offer distinct experiences and challenges. Both sports can be enjoyed for recreational purposes or pursued competitively, depending on your interests and goals.

How to Get Started Prone Paddle Boarding

If you’re interested in trying prone paddleboarding, here are some steps to get started:

Choose the right equipment: To get started, you’ll need a prone paddleboard and a paddle. There are many different types of boards and paddles available, so it’s important to choose equipment that’s appropriate for your skill level and the conditions you’ll be paddling in. You may also want to invest in a wetsuit or other protective gear if you’ll be paddling in cold or rough water.
Find a safe location: When you’re first starting out, it’s important to choose a safe location for your paddling. Look for calm, flat water with no waves or currents, and avoid areas with boat traffic or other hazards. You may want to start in a pool or other controlled environment to practice your technique before heading out onto open water.
Learn the proper technique: Prone paddleboarding requires a specific paddling technique, so it’s important to learn the basics before you start. There are many resources available online, such as instructional videos and articles, that can help you learn the proper technique, started with lying or kneeling.
Practice regularly: Like any sport, prone paddleboarding requires practice to develop your skills and improve your technique. Start by paddling short distances and gradually increase the length and intensity of your paddling sessions as your fitness improves.

Benefits of Prone Paddle Boarding

Prone paddleboarding offers many physical and mental benefits. Here are some of the key advantages of this sport:

Full-body workout: Prone paddleboarding engages your entire body, from your arms and shoulders to your core and legs. It’s a great way to build strength, endurance, and overall fitness.
Low-impact exercise: Prone paddleboarding is a low-impact activity, which means it puts less stress on your joints and muscles than high-impact activities like running or jumping. This makes it a good option for people with joint pain or injuries.
Improves balance and stability: Prone paddleboarding requires balance and stability, which can help improve your overall coordination and body control.
Reduces stress: Being on the water and engaging in physical activity can be a great way to reduce stress and improve your mental health. Prone paddleboarding can be a meditative and relaxing activity that helps you disconnect from the stresses of daily life.
Provides a connection to nature: Paddleboarding allows you to enjoy the beauty of the natural environment and connect with the water and wildlife around you.
Competitive opportunities: Prone paddleboarding has a long history of competitive racing, which can provide a fun and challenging outlet for athletes of all levels.

Overall, prone paddleboarding is a great way to improve your fitness, reduce stress, and enjoy the beauty of the natural world. Whether you’re a beginner or an experienced paddler, this sport offers a wide range of physical and mental benefits.

Prone Paddle Boarding Tips

Here are some tips for improving your prone paddleboarding technique:

Focus on your body position: To maximize your efficiency in the water, it’s important to maintain a streamlined body position. This means keeping your body flat and straight, with your hips lifted slightly off the board.
Use your arms and core: Prone paddleboarding requires a lot of upper body strength, so it’s important to use your arms and core muscles to power your paddling strokes. Engage your core muscles to stabilize your body and use your arms to pull yourself through the water.
Find your rhythm: Paddleboarding is all about finding a rhythm that works for you. Experiment with different paddling speeds and strokes to find a rhythm that feels comfortable and efficient.
Practice your breathing: Breathing is an important part of any exercise, and paddleboarding is no exception. Try to breathe deeply and rhythmically as you paddle, using your breath to help power your movements.
Stay hydrated: Paddleboarding is a physically demanding activity, so it’s important to stay hydrated. Bring plenty of water with you and drink regularly throughout your paddle.
Start slowly and build gradually: If you’re new to paddleboarding, it’s important to start slowly and build your skills gradually. Begin with short, easy paddles and gradually increase the length and intensity of your workouts as your fitness improves.
Take lessons: If you’re serious about improving your paddleboarding technique, consider taking lessons from a qualified instructor. They can provide valuable feedback and help you identify areas for improvement.

Like suping, with practice and patience, as prone paddler you can improve your prone paddleboarding technique and enjoy this fun and challenging water sport.

The Disadvantages or cons of Prone Paddleboarding

While there are many benefits to prone paddleboarding, there are also some potential disadvantages to consider. Here are a few:

Physical demands: Prone paddleboarding requires a significant amount of upper body strength and can be physically demanding, especially for beginners. It may take some time to build up the necessary strength and endurance to enjoy longer paddles.
Limited mobility: Prone paddleboarding requires you to lie face down on the board, which can limit your mobility and range of motion. This may be uncomfortable for some people or make it difficult to see your surroundings.
Weather conditions: Paddleboarding is heavily influenced by weather and water conditions, and prone paddleboarding is no exception. Strong winds, choppy water, and cold temperatures can make it difficult or uncomfortable to paddle.
Equipment costs: Prone paddleboards can be expensive, and you may need additional gear such as wetsuits, paddles, and other accessories. This can be a barrier to entry for some people.
Risk of injury: Like swimming or any physical activity, there is a risk of injury associated with prone paddleboarding. It’s important to use proper technique and safety equipment, such as life jackets and leashes, to minimize the risk of injury.

While these are potential disadvantages to consider, many people find that the benefits of prone paddleboarding outweigh the drawbacks. It’s important to assess your own fitness level, comfort with water sports, and lifestyle before deciding if prone paddleboarding is right for you. Contact us to learn more about prone paddle boarding safely.