watch video on youtube »

SUP Skills: Knee & Prone Paddling Tips

episode 5 | watch episode 6 here

I'm back! Kimberly Kenyon, AQ ambassador, certified instructor, and standup paddleboarder, here with episode five of our Basic and Intermediate SUP Skills Series.

Today, we’re diving into some essential techniques: knee and prone paddling. These skills come in handy when the wind picks up and the water gets choppy, helping you stay low and in control. Plus, they’re perfect for catching your breath and giving you a break on those longer paddle days. Let’s get into it!

Knee Paddling

Knee paddling provides stability and efficiency, useful when approaching or moving away from shorelines where standing might be unsafe. It lowers your center of gravity and helps beginners build stability before standing.

Note: If kneeling isn’t possible due to injury or mobility issues, use a comfortable seated position but practice transitioning quickly between standing and your chosen position to handle unstable situations more safely.

Here’s how to get it right:

• Positioning Your Knees: Place one knee on one side of the carry handle and the other knee on the opposite side. This keeps you centered on the board.

• Grip Adjustment: Take your hand off the T-grip of the paddle and place both hands on the shaft. This helps you avoid shoulder injuries from having your shoulder pushed up into awkward positions.

• Continue with the Forward Stroke: From this position, you can continue paddling as usual, maintaining a steady and controlled motion.

Prone Paddling

Prone Paddling can be an effective tool if you lose or damage your paddle, or simply want to change up your stance and give your legs a break. This is the "surfer" position, where you lie flat on your stomach, centered on the board, and use your hands to move through the water.

Here's the breakdown:

• Getting into Position: Lay flat on your board, chest down, as if you’re about to catch a wave. Perform a slight back extension to lift your head and slightly raise your chest without lifting off the board. Ensure the nose of the board isn't sinking or raised to keep it in a neutral floating position.

• Paddle Placement: If you still have your paddle and haven't lost it or broken it, tuck it under you. Position the blade under your chest, with the handle pointing forward towards the nose of the board.

• Start Paddling: Begin paddling with your hands, similar to a forward swimming stroke— like surfers do when prone paddling. The wider SUP board can feel awkward, but this technique is effective for movement.

Thanks For Tuning In

Thanks for tuning into this episode of How to Knee and Prone Paddle. Make sure you spend time honing these skills so you’re prepared for challenging conditions, whether it's waves or wind.

If you want to learn more and check out our educational content, you can catch us at AQ Outdoors on YouTube or subscribe to our newsletter at the form below.