The forward stroke has two sides, and each side is a mirror image of the other.

To describe the stroke, it can be broken into 3 parts, but the distinction between the parts is entirely artifical as one flows into the next when paddling.

1. The set-up
• The set-up starts with both paddles out of the water, and follows immediately after a proper exit from the previous stroke.
• The boat is normally flat in the water, with edge used both for stability and to offset the weather-cocking effects of wind and waves.
• Reaching forward, extending the upper arm and rotating the shoulder forward, engage the core muscles and wind up the body.
• A high-angled set-up with the hand (and elbow) at eye level is the typical position, although a lower angle can be used if raising the upper arm becomes too tiring over a long trip. Switching between high-angle and low-angle allows for a balance between power, speed (cadence) and endurance.
• Plant the paddle into the water using a spear-the-fish technique, with the paddle driven by the upper arm.
2. The catch
• Plant your foot firmly against the bulkhead or footrest.
• Once the paddle is completely immersed in the water, begin unwinding the torso to transfer power using the pressure of your foot and the rotation of your core.
• There is absolutely no need to think about either pushing or pulling on the paddle shaft - this will happen automatically.
• Most of the power of a forward stroke is transferred in the first third of the paddle's travel through the water, so engaging the core by unwinding the body at this point is the most important thing to concentrate on.
• The upper hand should travel in a nearly horizontal path towards the middle of the kayak, whether the stroke is a high-angle or a low-angle stroke.
• The lower hand moves towards the hip, also in a nearly horizontal line, keeping the paddler's safety box intact, with both hands moving together in front of the shoulders.
3. The exit
• Raise the paddle out of the water with the wrist and elbow together - not by lifting the blade with your hand.
• A proper exit transitions the lower hand into the upper hand set-up for the next stroke, maintaining the paddler's safety box with the hands in front of the shoulders.
• Allowing the paddle to dally in the water creates drag that slows the boat down. Lost momentum is much harder to regain and uses more engergy, tiring the paddler more quickly.
• The wrist and elbow continue to move upwards together and the next stroke begins...

In order to promote good body rotation and to engage the core muscles, try these exercises:

• Over-rotate the body and tap the paddle on the outside of the kayak during the set-up.
• Pause at the end of the exit with both paddles out of the water and the body fully rotated, allowing the kayak to coast before beginning the next stroke.