Though whitewater rafting can be a fun summer activity, it can also be challenging. Whitewater rafting is great for the upper body since you will be paddling with your arms and shoulders.

By rafting regularly, you will quickly build strength in the shoulders, chest, forearms and hands. Repetitive stress on the bodily tissues is unpreventable with this sport, which means you should prepare yourself with adequete training.

Exercises to prepare for whitewater rafting can be easily designed and integrated into your regular strength training program. These six moves will not only improve and enhance upper body strength but will also prevent injuries caused by the force of the river.

The barbell front squat is the best exercise to prepare you for whitewater rafting, as it strengthens your legs and core.The barbell front squat is one of the "big three" powerlifting movements and is an advanced exercise for those pursuing strength gains.

To avoid injury, it is important to use proper grip and elbow placement when performing the exercise. Experiment with different positions until you find one that works best for you.

Cable push-pulls are a popular weight training workout in gyms because they work several muscles simultaneously. With this move, you will want to be first familiar with weight training. Once you get the hang of it, the move is actually quite simple.

The cable woodchop will prepare you for whitewater rafting or building strength and power in the core and obliques. Performing this exercise slowly and with control will make it more effective. This exercise works well as part of a core strengthening or total body workout.

The dumbbell bent-over row will efficiently prepare you for whitewater rafting. While the main muscles worked are the traps and rhomboids, you will also engage the lats and rear deltoids, providing a full body workout experience.

The reverse crunch is an intermediate level variation of the popular abdominal crunch. Easy to add to any ab or core workout, you can also make it part of your total body workout.

The Seated Cable Row is a fantastic compound exercise for developing the middle back while offering useful arm work as well.

Whitewater rafting is a sport with challenges that can make you stronger, both mentally and physically. That said, it is more of a fun adventure than a way to get in shape. Though it will not shed your unwanted pounds, it is nonetheless good for challenging yourself and getting your blood pumping.

Q. Have you tried any of these workouts?

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