The short version
- SUP paddle: for flatwater and all-round paddling, start about 8–10 inches taller than you. For SUP surfing, about 6–8 inches.
- Kayak paddle: length depends on boat width as much as your height. Most recreational paddlers land between 220 and 250 cm.
- Hold a SUP paddle with the blade angled forward, toward the nose. Your top hand drives the stroke down, and your torso does the work.
- For both crafts, a good forward stroke is a clean catch near your feet or toes, a short power phase, and an exit at the hip. Pulling past your hip wastes energy and turns the boat.
A paddle that's the wrong length is one of the most common reasons a day on the water ends with sore shoulders and a board or kayak that won't go straight. The fix is cheap and quick: get the length right, hold it correctly, and learn a stroke that uses your core instead of your arms. This guide covers sizing and technique for both stand-up paddleboards and kayaks.
Sizing a SUP paddle
Paddle makers size SUP paddles by adding a set number of inches to your height, depending on how you paddle. Two major paddle brands, Aqua-Bound and Bending Branches, give matching numbers for the two most common disciplines:
| Discipline | Paddle length | Why |
|---|---|---|
| Flatwater / recreational / all-round | Your height + 8–10 in | Long enough to bury the full blade from a relaxed standing posture |
| SUP surfing | Your height + 6–8 in | Shorter for quick strokes and a lower, more bent stance |
| Racing / long-distance touring | Varies by brand; follow the maker's chart | Depends on blade size, stroke rate and stance |
For a 5'10" (70-inch) paddler, that works out to about 78–80 inches for all-round use and 76–78 inches for surf.
Fine-tuning: Go toward the shorter end of your range if you're on a thin board that sits close to the water, or if you like a quick, punchy stroke. Go toward the longer end on a thick inflatable, which raises you a few inches higher above the water.
Adjustable or fixed? Adjustable paddles (two- or three-piece) are perfect for shared boards, travel and dialing in your length. Fixed-length paddles are slightly lighter and stiffer, which committed paddlers appreciate. If you're unsure of your ideal length, start adjustable. Once you've found your sweet spot, you'll know what to order if you upgrade.
Blade size: Bigger blades grab more water per stroke and suit strong or heavier paddlers with a slower cadence. Smaller blades are easier on shoulders and suit a quicker stroke rate. As a reference, one brand's larger touring blade is 100 square inches and its smaller, high-cadence blade 85 square inches. Most recreational paddlers are happiest at the smaller-to-medium end.
Sizing a kayak paddle
Kayak paddles are sized in centimeters. The two factors that matter are how wide your kayak is (a wider boat needs a longer paddle to reach the water) and how tall you are (really, your torso length). This chart, based on the Werner sizing REI publishes for low-angle paddling, is a dependable starting point:
| Paddler height | Boat under 23" | 23"–28" | 28"–32" | Over 32" |
|---|---|---|---|---|
| Under 5' | 210 cm | 220 cm | 230 cm | 240 cm |
| 5'–5'6" | 215 cm | 220 cm | 230 cm | 240 cm |
| 5'6"–6' | 220 cm | 220 cm | 230 cm | 250 cm |
| Over 6' | 220 cm | 230 cm | 240 cm | 250 cm |
Brands vary slightly, so check your paddle maker's own chart. If you fall between sizes, the shorter option is usually the better pick.
High-angle vs low-angle:
- Low-angle paddling keeps the shaft fairly flat and your top hand below shoulder height. It's relaxed and efficient over distance, and it's how most recreational and touring paddlers paddle. Low-angle paddles are longer, with long, narrow blades.
- High-angle paddling holds the shaft more vertical, with the blade close to the hull. It's faster and more powerful but more tiring. High-angle paddles are shorter, with wider blades. Aqua-Bound suggests going 5 cm or more shorter than the chart if you paddle true high-angle and also have other traits that favor a shorter paddle.
Feathering: Most two-piece shafts let you rotate one blade relative to the other, usually in 15-degree steps. A feathered paddle cuts wind resistance on the blade in the air, which helps on breezy days. An unfeathered (matched) paddle is simpler to learn with. Beginners usually do best starting matched or with a small feather angle.
Shop the gear: SUP paddles · Kayak paddles
The SUP forward stroke, phase by phase
First, hold the paddle correctly. The blade angles forward, toward the nose. On most paddles the logo faces forward. It feels wrong at first to some people, but the forward angle keeps the blade vertical through the power phase, so it pushes water back instead of lifting it.
- Reach (setup): Rotate your shoulders and hinge slightly at the hips to reach forward. Your bottom arm is nearly straight. Your top hand is over or just in front of your bottom hand, so the shaft is close to vertical.
- Catch: Plant the whole blade in the water, cleanly and fully, before you apply power. A half-buried blade slips.
- Power: Drive down with your top hand and unwind your torso. Think of pulling the board past the paddle rather than pulling the paddle through the water. Keep the stroke close to the rail.
- Exit: Lift the blade out at your feet or ankles. Pulling past your feet wastes energy and pushes the nose off line.
- Recovery: Feather the blade (turn it edge-first) and swing it forward low over the water, ready for the next catch.
Switch sides every few strokes to stay straight, swapping your hands so the top hand always matches the side opposite the blade. As your catch gets cleaner and the shaft stays more vertical, you'll be able to take more strokes per side.
If your shoulders burn after 20 minutes, your arms are doing the work. Keep your bottom arm fairly straight and let the stroke come from rotating your torso and pressing your top hand down. Your arms mostly connect your core to the paddle.
The kayak forward stroke
The same principle applies: power comes from torso rotation.
- Grip: Hold the shaft with hands a little wider than shoulder-width, knuckles in line with the blade edges. Make sure the blades' concave sides face you and that the paddle isn't upside down. The longer edge of an asymmetric blade usually goes on top.
- Wind up: Rotate your torso so the shoulder on your stroke side moves forward.
- Catch: Plant the blade fully near your feet, close to the hull.
- Power: Unwind your torso, pushing gently with your top hand while your lower hand pulls. Push against the footpegs on the stroke side. That links your legs into the movement.
- Exit: Lift the blade at your hip. Strokes that drag behind you turn the boat and slow it down.
Sit upright. Slouching against the seat back cuts off torso rotation, and that's where your power comes from.
Turning, stopping and staying upright
Sweep stroke (both crafts): Plant the blade near the nose and draw a wide arc out away from the hull and back toward the tail. A sweep on the right turns you left. In a kayak, a reverse sweep (tail to nose) turns you the other way, faster.
Reverse stroke: Plant the blade behind you and push forward to slow down, stop or back up. Alternate sides to stop in a straight line.
Draw stroke: Reach out to the side, plant the blade parallel to the hull, and pull the boat sideways toward it. Useful for pulling alongside a dock or another paddler.
Low brace (kayak): If you feel yourself tipping, slap the back face of the blade flat on the water on the tipping side and use the resistance to push yourself upright, using a hip flick. On a SUP, a quick paddle slap on the water does a similar job, and bending your knees helps most.
Common mistakes and quick fixes
| Mistake | What it causes | Fix |
|---|---|---|
| SUP blade angled backward | Splashy, weak strokes; board bobs | Turn the paddle so the blade angles toward the nose |
| Paddle too long | Shoulder strain, top hand too high | Shorten by 1–2 inches (SUP) or 5–10 cm (kayak) |
| Paddle too short | Hunching, blade not fully buried | Lengthen within your recommended range |
| Pulling past the hip or feet | Board or kayak veers; wasted energy | Exit at the feet (SUP) or the hip (kayak) |
| All-arm strokes | Fatigue and sore shoulders | Rotate your torso; keep your bottom arm long |
| Strokes far from the hull | Constant turning | Keep the shaft vertical and the blade close to the rail |
New to the board itself? Start with SUP for Beginners: Your First Session, or read How to Choose a Kayak if you're still picking a boat.
FAQ
How long should my SUP paddle be?
For flatwater and all-round paddling, about 8–10 inches taller than you. For SUP surfing, about 6–8 inches. Race and touring paddlers should follow their paddle maker's chart, since recommendations vary by blade and brand.
What size kayak paddle do I need?
Use your height and your kayak's width together. Most recreational paddlers in a 28–32 inch boat land around 230 cm. Narrower touring boats use shorter paddles, and very wide fishing kayaks use longer ones, often 240–250 cm.
Which way does a SUP paddle blade face?
The blade angles forward, toward the nose of the board. On most paddles the logo faces forward when you hold it correctly.
Should my kayak paddle be feathered?
It's optional. Feathering reduces wind resistance on the blade in the air, which helps on windy open water. Many beginners find an unfeathered (matched) paddle easier to learn on. You can change it later.