Hold a paddle board paddle with one hand on top of the T-grip and the other on the shaft, about shoulder-width or a little more below it, with the blade angled forward toward the nose of the board. When you paddle on your right side, your left hand is on top; when you switch to the left side, swap hands so your right hand is on top.
The single most common beginner mistake is holding the paddle backwards, with the blade’s bend pointing toward you. It feels natural, but it makes every stroke weaker.
Quick answer
- Top hand on the T-grip, wrapped over the top.
- Bottom hand on the shaft, roughly shoulder-width down (bend your elbows to 90° with the paddle over your head to find the spot).
- Blade angled forward, toward the nose, like a hockey stick pointing ahead of you.
- Paddling on the right? Left hand on top. On the left? Right hand on top.
- Relaxed grip. Hold it like you’d hold a hammer, not a rope you’re hanging from.
Get the right paddle length first
A paddle that’s too short makes you bend over; one that’s too long makes you lift your arms too high. The usual rule, from REI’s paddle guide, is 8–10 inches taller than you for all-around paddling, a bit longer (around 10–12 inches) for touring, and a bit shorter for surfing.
A quick check: stand the paddle upright with the blade on the ground and reach your arm straight up. On a good length, the T-grip sits in the bend of your wrist.
An adjustable paddle lets you change the length for different paddlers, or lengthen it slightly for flat-water touring. Our best adjustable paddle board paddles roundup has options.
Which way should the blade face?
The blade is set at an angle to the shaft. Hold the paddle so that angle leans forward, toward the nose of the board. Glide’s stroke guide puts it simply: the blade’s angle faces away from you, with the power face pointing forward at the catch.
Why it matters: with the blade angled forward, the blade is closer to vertical through the strongest part of the stroke, so it pushes you forward instead of lifting water. Hold it backward and the blade scoops water up and slows you down.
Quick test: hold the paddle in front of you with the blade in the water. If the blade tips toward the nose like a hockey stick pointing forward, you’ve got it right.
Where to put your hands
Top hand: over the T-grip, palm down, fingers wrapped around. This hand drives the blade down and forward.
Bottom hand: on the shaft. To find the spot, hold the paddle horizontally over your head with your top hand on the grip and move your bottom hand until both elbows are at about 90°. That’s roughly where it goes.
Side swap: the hand on the T-grip is always the one on the opposite side to the blade.
- Paddling on the right side: left hand on the T-grip, right hand on the shaft.
- Paddling on the left side: right hand on the T-grip, left hand on the shaft.
Mixing these up (same-side hand on top) is the second most common beginner mistake. It makes the stroke short, weak and awkward.
Posture while you paddle
- Feet about hip- to shoulder-width apart, either side of the carry handle, toes forward.
- Knees soft, not locked.
- Back straight, hinge slightly at the hips.
- Eyes on the horizon, not on your feet.
Power comes from rotating your torso, not pulling with your arms. Keep the bottom arm fairly straight and let your shoulders and hips turn through the stroke.
The basic strokes
Forward stroke
- Rotate your torso and reach forward, putting the blade in the water a comfortable distance ahead of your toes.
- Bury the whole blade before you pull.
- Keep the shaft vertical (top hand over bottom hand) and pull the board past the paddle, close to the rail.
- Take the blade out at your feet and swing it forward again.
Pulling past your feet wastes energy and turns the board. More in how to paddle a SUP straight.
Forward sweep (turning)
To turn away from your paddle side, put the blade in near the nose and sweep it out in a wide arc toward the tail, keeping the shaft low. Sweeping on the right turns you left, and vice versa.
Reverse sweep (sharper turning or stopping)
Put the blade in near the tail and sweep it forward in a wide arc toward the nose. A reverse sweep on the right turns the nose right. It slows you down, so it’s also a handy brake.
Paddling on your knees
Kneeling is great for wind, waves and your first sessions. Choke down on the shaft: put your top hand on the shaft just below the T-grip, since the full-length paddle is too long when you kneel.
Step-back (pivot) turn
Experienced paddlers step one foot back toward the tail, which lifts the nose out of the water, then do a sweep stroke. The board spins in about its own length. It needs good balance, so practice in calm water.
FAQ
Which hand goes on top of a SUP paddle?
The hand on the opposite side to the blade. Paddling on the right side, your left hand goes on the T-grip. Switch hands when you switch sides.
Is the SUP paddle blade supposed to face forward or backward?
Forward. The angle of the blade should lean toward the nose of the board. Many beginners hold it backwards because it looks like a shovel.
How far apart should my hands be on a paddle?
About shoulder-width or slightly wider. Hold the paddle over your head with your elbows at 90° to find your spot.
Should I hold the paddle differently on my knees?
Yes. Slide your top hand down onto the shaft below the T-grip so the paddle isn’t too long for you.
How tight should I grip the paddle?
Relaxed. A death grip tires your forearms fast. Glide recommends soft hands on both the shaft and the grip.
