Banded W — Build the Paddle Endurance to Last Every Set Without Fading

Описание: You've opened up the shoulder — now it's time to load it and build the endurance to back it up in the water.

The banded W trains the exact muscle group that keeps your paddle stroke strong set after set, and most surfers are either skipping it or doing it wrong.

How to do it: Banded W
Anchor band at chest to head height
Start with arms out straight, then pull back into a W shape
Fists at ear height, forearms vertical with each pull
Maintain tall posture through the head and neck throughout
Squeeze shoulder blades down and back with every rep
Don't stop short — get that final rotation at the end of each pull
If you can't reach full range, drop the band resistance

If you're cutting the movement short and skipping that last bit of rotation, you're leaving the most important part of the exercise on the table.

Sets of 15–30 reps — this is an endurance muscle group and that's exactly what you need to mimic for paddle power in the water.

This is part of the Surfer's Shoulder Series — watch the full playlist to follow the complete progression.

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