How to hold a Paddle Board Paddle

So you’re standing on your paddle board. You’ve found your balance, and you’ve fixed your gaze at whatever beautiful sight is ahead of you– now what?

Paddling a SUP is a quick learn. Once you learn the basic positioning, approach, and technique, you’ll improve and build confidence quickly. Then it’s just fun practicing!

Here’s everything new paddlers need to know about how to get around on the water –from the fundamental movements and strokes to the right paddle.

How to Hold the Paddle

Strong paddling starts with a strong base. Approach this like any other sport– relaxation is key.

Use your fingers for a relaxed grip.

Grip

Before your first stroke, check your grip. Hold the paddle shaft towards your fingers, not your palms–holding it as you would a car steering wheel. No white knuckles.

With the t-handle on the top of the paddle in one hand and gripping the shaft of the paddle with your other hand, lift the paddle horizontally above your head. Adjust your bottom hand on the shaft until both of your elbows can be at strong right angles.

Holding the paddle in front of you, the distance between your hands should be similar to a comfortable push-up position. 

If you want, it may be easier to test this process on land first. You can even mark your hand position with tape to help find this grip quickly on the water. It will probably feel comfortable and eventually become automatic. Until then, peek to make sure you’ve got it–as it ensures maximum endurance and strength with each stroke.

Stance

Square your feet shoulder-width apart with the front of the board, straddling the center carrying handle. Bend your knees comfortably and tilt slightly forward at your hips. The more relaxed your stance, the more naturally your weight will shift with the movement of the water to balance.

An athletic stance at the center of the board.

Gaze

Keep your gaze forward–ideally on a fixed point for stability.This strategy is similar to what a yoga instructor might suggest in tree pose.

When paddling, a steady outward gaze not only keeps you steady on the board but also keeps you moving in the direction you want to go, aware of any obstacles, and enjoying the scenery–the reason you’re there to begin with.

Looking outward promotes healthier form, too, since it prevents you from leaning too far forward at the hips and keeps your back straight–critical for engaging your core.

Which leads to our next section…

The SUP Stroke: Straight paddle. Straight back.

Using your core guarantees you’ll get the most from your paddle boarding experience. It saves your arm muscles, which tire more quickly, and extends your day on the water.

An athletic stance, as discussed above, is the first step to core engagement. Instead of bending over, keep your back straight and tilt at the hips as you reach forward. Remembering the phrase “straight paddle, straight back” helps reinforce the kind of form you want throughout your stroke. 

Straight paddle. Straight back, tilted at the waist.

Technique

Your top arm should have a loose bend at the elbow while you twist your torso slightly, opening your shoulders to the opposite side of the board from which you’re paddling.

Practice techniques on land first.

Try for the fullest range of motion possible. Like a punch, extend your bottom arm forward and reach the paddle blade as far towards the tip of the board as is comfortable.

Many paddle blades will have a kick at the end. This is called an “offset,” and helps keep the blade at a 90˚ angle through the stroke, maximizing pulling force. If this is the case, make sure the bottom of the blade is pointing away from you.

Extend bottom arm for full range of motion.

Blade Depth

Plunge the entire blade into the water and keep it there–to create the most force–for the entire stroke.

Drive with your legs and twist your torso back to a position square with the front of the board as you guide the paddle through the water, straight along the side rail. Use your top hand to keep the shaft of the paddle vertically straight for the duration, too. Straight paddle, straight back.

Once your stroke passes the center of the board (just after your feet)–it’s time to lift the blade out of the water and begin the next stroke. If your paddle is at too harsh an angle and water splashes up behind–you’ve gone too far. 

How to Keep Straight

The stroke described above should propel you in a straight line for a good distance. Unlike kayaking, you shouldn’t have to switch your paddling side with each stroke.

If and when you find yourself angling to one side or the other, simply switch your hand placement and continue your stroke on the other side.

You can also try a variation of a classic J-stroke. To do so, twist your bottom wrist slightly inward as the paddle blade nears your feet, just before you lift the blade out of the water. This rudders the blade in the opposite angle of your initial power stroke and can help correct direction, keeping you straight.

Keep paddle along the side rail for full stroke.

Paddling Tips

Use the elasticity in the back of your legs–as well as the twist in your core and sides–to spring you forward. It may help to visualize a quick, pulsing squat.

These muscles help you generate the most power through the stroke. If you’ve ever canoed or kayaked, the upper body motions should feel familiar. A SUP just allows you to tap into more muscle groups!

Finally, the paddle is your friend. Like a walking stick, you can use its resistance in the water to help balance and reorient yourself on the board, or to paddle through wakes, as you might on a raft in rapids.

In heavy chop or strong winds, remember that you can always paddle from your knees.

Turns, Maneuvering, & Reverse

Changing direction on your board can be done in a few ways. For beginners, the most important thing to know is that your board will turn in the opposite direction of the side that you’re paddling on.

Wide Sweeps

The farther away your paddle blade is from the rail of the board, the sharper your turning angle will be.

Pay attention to the angle of your paddle shaft. The straighter it is vertically, the straighter your direction will stay. The further you tilt the shaft, the more drastically you’ll turn.

With this in mind, a series of wide sweeps with your paddle on one side or the other will turn your board quickly.

Wide sweep to turn right.

Reverse

Reverse paddling is another option for hard cuts and turns. In reverse, your board will turn to the same side on which you’re paddling.

The rules for tilting your paddle shaft still apply. You can maneuver sharply in either direction by flattening that angle.

In reverse, however, your overall turning radius will be tighter, and your forward progress stops. This makes reverse paddling ideal for avoiding collisions with other paddlers or obstacles in the water.

The Right Paddle

SUP paddles vary in style and composition based on your needs. Materials range in quality from ultra-efficient carbon fiber to budget-friendly aluminum alloy.

The best paddles, like the Werner Session, will be both as light and durable as possible. Make note of features like ergonomic grips for comfort and which blade and offset size will be best suited for your needs.

Larger blades, like on the Thurso Surf, can create more power with each stroke by optimizing surface area. And blade offsets–the angle at which the blade kicks away from the shaft–range in degree depending on your use.

The vast majority of paddles, however, are okay for a fun day on the water– especially if you’re just starting out.

Paddle Length

Proper sizing is the most important thing when buying or selecting a paddle. A good rule of thumb is the paddle should be about a foot (8-12 inches, 20-30cm) taller than you are.

A great paddle for beginners should meet this need first and foremost. And most are adjustable, so this usually helps simplify the sizing process.

One easy way to be sure you’ve got the proper length is to take off your shoes and stand with the paddle next to you. You can estimate the 8-12 inches, OR, you can hold one of your shoes vertically on top of your head. If the paddle end closely matches the end of your shoe, you know it’s in the proper range.

Hey–it’s not silly if it works.

Time to Try It!

Don’t overthink it. Stand up paddle boarding is a blast and–with a little practice– an easy way to spend time on the water.

These techniques are meant to maximize your efficiency and comfort as you learn to control the board. But the best way to get started is by putting your blade in the water and feeling things out.

Finally, always make sure you’ve taken proper safety precautions. Wear a leash connected to your board and a USGC-approved flotation device, and bring a whistle.

Take your time, get acquainted with the movements, take in the beautiful surroundings, and enjoy.

Need more paddle boarding tips?
Read our other SUP Guides

What size paddle board do I need?
Tips for Beginner Paddle Boarding
The Best Places to Paddleboard in the US
What to Know When Renting a Paddle Board