Why Can't I Stand Up On My SUP / SUPboarder How To

If you are struggling to stay standing up on your SUP, this How To video gives you the best advice to keep on your feet.
If you have just purchased a new board or are still struggling to stay standing up for an extended period of time when paddling, you may find one or more of the following reasons are holding you back.
• Size of your SUP; length, width, thickness and volume all play a part in how stable you will be on your board. Check to see if you are on the correct board.
• Conditions and paddling location; wind, weather and tides can affect your chances of staying standing when paddling. Checking the forecast and identifying a calm water location will increase your chances.
• Technique; You may just need to adjust your technique to help you with balance.
Watch our video on Why Can't I Stand Up On My SUP to learn how to stand and stay standing.
Remember to subscribe and watch our SUPboarder PRO video below to learn how you can best balance when paddling in choppy water: supboardermag.com/2021/09/10/...

[@just_delightful]

Another banger Gregie- thank you!

[@SvenBollue]

Many thanks for this excellent video and tips!

[@SeadartVSG]

When I started surf SUP paddling a few things really helped. Surf SUPs are much less stable than the boards in the video. The point about keeping your eyes on the horizon and not your feet helps you stay upright. I also discovered that keeping my feet much closer to the center line of the board is much better for stability than a wide separation. Also keeping your feet slightly staggered with your strong foot slightly ( maybe 4 to 8 inches) ahead of the rear foot helps. Finally learn to brace with the paddle and get the paddle in the water paddling or bracing while you are in the motions of standing.

[@SUPboardermag]

Thanks for the comment.

[@stephenfarthing3819]

Hmm! That's one slight amendment to the regular strategy. Worth considering. Well there's one last chance of getting there on the 10th of September. I will attempt that for just 3 inches back in the slightly staggered position and going for 6 inches either side of the central handle. I will keep you posted on this notion.

[@mikeb1039]

YES! I did not learn that on SUP, used the WIDE stance trying to be "as stable as possible". And feet locked in place. Couldn't fathom surfer stance!! Wasn't until I started efoiling on a little sinker board that I learned about staggering feet close together and how much stability (over wakes and chop, my goodness the difference) that adds. Now I'm ready to start wing foiling starting on a sup to learn the wing and i can't wait to feel more (much) stable on a sup than I've ever felt before. C'mon spring :)

[@googlecontrolled]

Get a lesson is key. My wife and I had our first ever go on paddleboards yesterday and in the sea as well. The instructor had us standing up within 30 minutes of the lesson starting after teaching us the basics. He gave us the confidence to relax those leg muscles and go further away and from the shore where the swell was less of an issue (even though it felt wrong as novices to venture too far out). We fell in a lot (myself a lot more) but my wife was surprised how well she picked it up despite having arthritis throughout most of her joints and having a major back operation leaving her with nerve and tendon damage, proof that a good instructor is priceless. Self teaching just compounds the mistakes you are making till you make a habit of doing things wrong the norm. We can't wait to get going on our tandem isup.🤔

[@SUPboardermag]

Hi Michael. Awesome to hear you are getting into SUP and that you love it! Getting a lesson is definitely recommended and is the first step to forming good habits. Thanks for sharing and have fun on the tandem SUP!! Thanks, Beau

[@simonmariotenzer]

Thnk you very much for your clear explanation.

[@SUPboardermag]

You're welcome. Glad you liked the video. Thanks, Beau

[@TiagoWolf]

Great video. I also tell noobs if they fall back they're too far back and if fall to the front then too ahead from the center point. This can be sometimes felt when on the knees too when getting up there's a slight balance shift of the body trying to compensate

[@SUPboardermag]

Good little tip.

[@adamfox264]

When I first tried this year, I got on my knees and rocked hard from side to side to see how stable the board was. That gave me more confidence to then try standing up.

[@SUPboardermag]

This is a great tip Adam 👍🏼

[@erikdanielsson7467]

I did the same today and Found this comment now afterwards since i had a hard time stand-in up 😂 seems i wasnt the only one trying this then. Great video btw!

[@rudy6047]

Je commence le paddle et c'est toujours bien d'avoir de bons conseils, merci, Belgique 🙂

[@SUPboardermag]

Glad this video helped you. Thanks for the comment.

[@Drew-hy6zr]

Great vid

[@SUPboardermag]

Thank you

[@mikeb1039]

Nicely done. One other tip is that planting the paddle like a flagpole in front of you and pulling down on that as you stand makes it much less shaky for those with creaky knees.

[@SUPboardermag]

Nice tip! Thanks for sharing. Thanks, Beau

[@stevethomas760]

Excellent video. If I may, getting away from shore before you stand. It's better to fall in the water than it is on something solid. Good point on keeping momentum, paddling can keep you on the board. Started paddling a SUP to help with my balance, 72. One of the best all round exercises that I've found that are fun. Thanks for the tips

[@SUPboardermag]

So cool to hear you are loving SUP! Keep up the great work and progression. Thanks, Beau

[@mikeb1039]

Nice! I'll be 65 in June. Balance and the strength it takes to do it are one of the biggest predictors of who ages well. Keeping it keeps your brain and body working. I've been efoiling the past 2 summers and now ready to try wing foiling starting on a sup. gonna be a fun summer.

[@stevethomas760]

@@mikeb1039 I did a lot of whitewater paddling into my late 40s. Got away from it until I started paddling boarding a few years ago. The lure of paddling rapids pulled me back, this time on a board. The rapids aren't the big hairy ones but enough for me to pay attention to what's going on. One of my river SUP buds is a wing foiler, looks like some fun stuff.

[@mikeb1039]

@@stevethomas760 wow. I have a hard time paddling on a windy (10mph) choppy day! (I am on inflatable sups) LOL You must be strong and fit.

[@stevethomas760]

@@mikeb1039 Not either, my judgement is in question though.

[@georgivelev77]

I’ve seen a lot of people who don’t even try to stand up on a SUP because of a bad instructor. What I advise first-time paddlers is to train on land. I’ve found out that it is important to step on the whole foot (not just on toes) when trying to stand up. Standing up on toes is an advanced technique. Thumbs up for the video!

[@SUPboardermag]

Thanks Georgi , Yes doing land drills can really help too. Hope you are getting so good water time in. Reuben

[@stephenfarthing3819]

Indeed! Hmm. I did pursue speed and I also tried to approach it by turning into the wind and trying to stay downwind. Ah! I may have missed the paddle. An outrigger canoe has a stabilizing beam and shaped secondary keel. That keeps it very static. Using the paddle the same way by continuing forward momentum is also key. It could lead me to staying standing up on the paddle board longer than 9 seconds. I've also been practicing reboarding. And perhaps being already wet I found a greater understanding of determination to do so. And yes. I broke the barefoot rule on practice of getting back onto the paddle board. I had surf shoes on my feet. But for the next time. I will be barefoot for that on the 27th of this month.

[@SUPboardermag]

Awesome Stephen. Keep at it and yes, keep that forward momentum and it will help with the balance.

[@stephenfarthing3819]

I think I have the paddling down pat. Standing up is still a bit of a difficulty. But I did get both feet flat on the board and I tried to keep the knees slightly bent and the paddle was in the water on attempt 1 of four. 8 seconds is slightly worse than one of my previous attempts. But I did get up on my feet - four times - it was only the offshore breeze that scuppered me. Otherwise 8 seconds could have been 24 seconds. That was on the 27th August.

[@SUPboardermag]

So great to hear Stephen. Keep up the good work and we love hearing about your progress.

[@applemanuk]

I think the last point made in the video, about not having a fear of falling in the water is key. I would recommend any beginner wear a good fitting wetsuit and immerse themselves in the water a few times. Then once on the board all the anxiety about falling off the board into the water simply disappears. You gain new found confidence and stability, as a result of knowing that there is nothing to fear.

[@SUPboardermag]

Absolutely great tip Jonathan

[@mikeb1039]

Yep. Step 1 is always - "now jump off into the water". Now that we've got that out of the way, lets learn to get back on the board and get going. Nerves quenched.

[@stephenfarthing3819]

I'm actually going to do paddle boarding in Saltford this Sunday - the 16th of this month from The Jolly Sailor. Hopefully with the hills and riverbank. And if you do end up in the water. You do. Last year I tried it in Weston Super Mare and Clevedon and the offshore breeze was difficult to judge. And that I believe, stopped me standing up on the paddle board longer than 9 seconds. Trying to do it and building up speed was tricky. I'm reviewing the information contained in these You Tube sites on the subject. Now! Perhaps with a calmer stretch of water I might just stand up on a paddle board longer than 9 seconds.

[@SUPboardermag]

Hope you had a successful session Stephen. The weather was much kinder today!

[@stephenfarthing3819]

@@SUPboardermag I tried to do so! Twice - at Saltford and Keynsham. It fell through. Due to River conditions. Frustrating indeed. I wasn't going to try Bath - for fear of it also failing as well! I'm recalibrating to May instead. In the hope that things will be better then.

[@SUPboardermag]

Hope you get back on the water soon.

[@306maxievo2]

All great tips, one thing I would say is missing from the video is suggesting to get a lesson from a decent instructor. I had my first lesson back in July last year and he got my up on my feet within 2 or 3 minutes and I stood up for almost the rest of the 2 hour session till I fell in while trying to explain what I do for a job. I’ve seen a few people trying to teach themselves to SUP and they take weeks to learn what you’ll get in two hours with an instructor and they never quite paddle as well as people who’ve had lessons.

[@SUPboardermag]

Very true, a good instructor can teach you this within 10 minutes. I guess this is for the people who refuse to have a lesson. Or have not had a good lesson which we have heard of also. have fun Reuben

[@tomh3627]

I wish I'd seen this video before I decided to rent a paddle board yesterday for an hour. With no tuition I was trying to stand with the board stationary, in rolling waves (the beach hire center didn't allow people too close to the swimmers nearer the calmer shore), The board was inflatable so it was also rocking around the long axis and flexing along the short axis. ...and I was trying to use the paddle like a crutch. my legs were shaking like a shitting dog. All stand attempts failed. :)

[@SUPboardermag]

Hmm not good. flat calm waters are a must when you first start.

[@lalota3]

One question-after 7:20 I can see the paddle position which is opposite to my (which I learned before). What's a difference between faced or reverse paddle and what is proper position? Thanks, very useful video.

[@SUPboardermag]

Try looking at this video, 4:16; supboardermag.com/2023/08/25/beginner-isup-tips-fix-common-sup-mistakes/

[@monsterthemink5787]

I would advise against buying a super wide board as a beginner as you will "outgrow it" quite quickly. Maybe rent one just for starting out and then get something narrower for your first own board as you will improve quite fast. If you are under 80kg and mostly want to go flatwater paddling, you should even think about starting on a narrower board like a 30" or even a 28". This should be absolutely no problem if you already have good core stability and balancing ability or know how to ride a skateboard f.e.. A narrower board will greatly improve paddling technique as you can keep the paddle much closer to the centre of the board through the stroke.

[@seankearney6915]

@monsterthemink Perhaps that's my problem I never skateboarded, then bought a secondhand board when they were hard to get new and it is a 30" 11' long one and I am 83kg and struggling.

[@captain-chunk]

I don’t see how riding a skateboard helps with balance on a narrow board unless you’re riding surf stance? I don’t stand on my various length skateboards with my feet side by side, body facing forwards perpendicular to the length of the board. Skateboardings finely tuned balance is mostly along the line of your foot, forwards and backwards, and often requires very quick inputs to correct wobbles/imbalance. Also you’ll be making your base as wide as possible to try and centralise your self on the board and control the nose and tail movement. Going harder and faster on a skateboard often requires a more compressed stance with greater range of motion from the ankles, knees and hips to pump into carves, transitions or hold hard turns, which for me, feels nothing like paddleboarding.

[@monsterthemink5787]

@@captain-chunk Well, for me it does. You are yourself describing the elements of balancing on an even narrower board. Balancing has nothing to do with foot position but with engaging your core muscles and centering yourself over the middle of the board side-to-side as well as front-to-back - just as you said. The position of your feet is secondary as long as you adhere to these two major principles. I would say that standing with your feet side-by-side facing forward as on a SUP is even easier because you have your feet wider apart and have greater leverage across the width of the board. So, if you have mastered balancing yourself on any kind of board before than you have an advantage.

[@monsterthemink5787]

@@seankearney6915 You should be ok. Maybe try other exercises to help with the balancing like standing on one leg while brushing your teeth. What helped me to learn skateboarding was a balancing board. Not the one with the roller but with an inflatable cushion as it enables 3D movement and is much easier to master in the beginning. This will teach you that the balancing happens from the core of your upper body. Strengthening your core muscles will help you with all kinds of sports as well as stabilising the lower back so it is universally important.

[@mattcarroll2725]

As mentioned elsewhere in the comments, on many other videos they say to have the paddle the reverse of what you suggest. When the mechanics of the stroke (backstroke etc) is explained it does kind of make sense. Have you tried both ways?

[@SUPboardermag]

We have tried and the way paddle blades are designed, the blade flutters and sucks water to it making it feel sticky and wobbly as the same time. The backward stroke is just for turning, so you're not applying power to it like you would a normal stroke when paddling. Have you tried it? What are your thoughts? Thanks, Beau

[@mattcarroll2725]

@@SUPboardermag to be honest I haven't noticed much difference, but as a beginner I only get around at a sedate pace. No frantic paddling when I'm driving! 🙂

[@tomf4547]

No one explains how to get back onto the board after a spil 🙄 Thanks so much, the vid helped...

[@SUPboardermag]

You can check out this video which explains some techniques to get back on your board: supboardermag.com/2021/09/24/tips-to-climb-back-onto-your-sup-supboarder-how-to/ Thanks, Beau

[@robertd9850]

A little confused about the paddle. A previous video said the just the reverse of the way he had the paddle in the water.

[@SUPboardermag]

Hey Robert, Sorry if we confused you. Which video are you speaking about? Im sure I can clear things up. Thanks Reuben

[@rosannazerafa3422]

Does having only 2 fins make a difference?

[@SUPboardermag]

It shouldn’t make a huge difference. You could try bigger fins as that will make the board slightly more stable when paddling. Thanks, Beau

[@seankearney6915]

Stay relaxed, so easy to say so hard to do. It's not fear of falling in I am a kayaker and regularly paddle and roll in rough water. I just get a wobble on which gets worse ending in the inevitable. Then after a while I get fed up and retreat to the kayak. I never skateboarded or snowboarded as a kid though. More perseverance needed to make the theory work.

[@captain-chunk]

I’ve skated, long boarded and snowboarded most of my life, and those skills don’t help with starting paddleboarding (well didn’t for me). Firstly you’re not stood facing forwards, but sideways on closer to surf stance meaning your natural balance is forwards/backwards rather than left to right. . Secondly, those sports develop quick reflexes for changing balance, and the corrections are far too fierce for a paddleboard wobble, just meaning you over correct and fall in even quicker!

[@TiagoWolf]

Does that happen when you paddle on your knees? Also how thick and long is the board? These all can influence the balance

[@seankearney6915]

@@TiagoWolf no on my knees is ok for a short while, mountain bike bump means I try to stand up once in deep enough water to be safe. Board is 11' by 30" and just under 5" thick its a secondhand RED Sport. I live a fair way from suitable water, but I will take some of these ideas onboard and have another go.

[@SUPboardermag]

It is so important and sometimes the only way to relax is with time on the water. Which is I understand hard to do. You may also find land based stuff can help... have you used a Indo board before? This can really help. Thanks Reuben

[@frankj2879]

Went out for the first time today. Could stand up but just could get my knees to stop knocking! As much as I know it's only psychological telling myself that didn't help lol

[@SUPboardermag]

Next time, try wiggling those toes and get your feet to relax into the board. Or, go for a swim before getting on the board, then if you fall in, it's no problem! Keep trying! Thanks, Beau

[@frankj2879]

@@SUPboardermag thank you so much formthe great advise. Wiggling my toes helped loads. Went out standing up for 45 ish minutes.

[@kevywilliams3304]

If you’re a beginner get 33-34 inch. If you can only find 32 .. get the air head training wheels !

[@SUPboardermag]

👍

[@mattabbfal]

Thanks for these tips! Im really struggling to get back on the board from in the water, the boards just flips over sideways immediately! Can you show a few techniques around this please? Most success I have had is getting on from the back of the board and sinking the back down a little, but it tends to become unstable and flip sideways then I find. Also the lifejacket I wear tends to get hooked on the deck and stops me moving forward. I don’t want to paddleboard without a lifejacket on so some reviews of slim lifejackets would be good as well!

[@TiagoWolf]

Can you reach the center strap with One hand? One of the methods would be staying almost flat in the water then you basically slip the board under pulling it Closer and with momentum "hopping" in prone mode to the board. Then just back up in your knees snd then standing up

[@seankearney6915]

Try to make sure you are getting on with the wind behind you. If it flips easily the wind could be getting under it and flipping it into your face. I learnt that the hard way. Take a look at the "Palm Equipment" paddlers website under "Personal Floatation" As well as a SUP specific one There are ones with few straps and no pockets to catch. Though I am still wearing my sea kayaking one and use the kayakers method of kicking with the legs while pulling the boat/sup towards and underneath you rather than the getting out of the pool technique of pressing down. Aim to get your head over the water at the far side then you are balanced lying across it can take a breather and get balanced, kneel up and stand up. I am an expert at getting back on as I fall off a lot.

[@mattabbfal]

Thanks both. Will try those tips out!

[@306maxievo2]

Matthew, if you’ve not had a lesson already, I can’t overstress the importance of having lessons. It’s impossible to say what you’re doing wrong without seeing you doing it. Having a lesson with an instructor will enable them to give you immediate feedback as you do things well/wrong. Learning from a KZbin comments section really isn’t a great idea. As for a PFD, have a look at the offerings from Peak UK or Palm.

[@g..n.4700]

@Matthew I have the same problem, so I just swim towards the shallow using my PFD and the paddle board for support....exhausting. Right now, I just stay paddling in water that is waist or chest level high. One day, when my balancing is good already, I will spend time working on getting back on the board.

[@kevywilliams3304]

Use your paddle on the front of the board .. as a tripod when you need a break .

[@anakerose]

My problem is my ankle and my knees. I broke my ankle last year and I can't point it enough to lay my leg flat on the board when I'm on my knees. Plus, I've had some serious knee injuries and kneeling hurts a LOT. Tried getting up on my knees today and lasted about 30 seconds before I had to lay down again. Just couldn't do it. :(

[@SUPboardermag]

Hi Michelle. Sorry to hear about the ankle and your knees. SUP is hard to do without starting from your knees. Let's hope your ankle continues to heal and you can try again soon.

[@hedley326]

Make sure your feet are dead centre. On inflatables this is usually either side of the carry handle. And drop your arse and bend your knees.

[@SUPboardermag]

good tip

[@plangermed2825]

Tan ko med 🇲🇦 maroc good

[@SUPboardermag]

Happy paddling 😀

[@PumpinggainzNartistic]

But you can just knee paddle on it too. more easy, still paddling, more balance

[@SUPboardermag]

Absolutely and even more so if your knees don't hurt after a while. Many people find their knees really hurt after about 15 minutes and if this is the case definitely try standing up after about five. But whatever works as long as you're out there enjoying it. Thanks Reuben

[@stephenfarthing3819]

In other words - jump in! Get damp first.

[@SUPboardermag]

exactly!

[@roanneodonnell1486]

Aren’t your blades the wrong way round?

[@roanneodonnell1486]

Sorry - it’s me that’s the wrong way round!🙃

[@SUPboardermag]

😂

[@chankooncheng]

Most importantly, wear a life jacket.

[@PumpinggainzNartistic]

Or buoyancy one

[@kevywilliams3304]

And he neglected to mention the importance of purposely practising falling in!!!!! Learn not to smack your head !

[@SUPboardermag]

Very true

[@bartjeyeyo]

Inches😢