Your paddle is your engine. A badly sized paddle tires you out for no reason, causes shoulder pain and cuts your propulsion efficiency by 20 to 30%. Yet it's the easiest piece of kit to get right. Here's how to find the correct length, choose the right material and match your paddle to how you paddle.
How to set the right size for your SUP paddle
The reference method is simple and needs no tools. Standing on a flat surface, hold the paddle upright in front of you, arm stretched above your head. The T-handle should reach the level of your wrist.
- If the handle sits above your wrist → the paddle is too long. You'll tire your shoulders and lose efficiency.
- If the handle sits below your wrist → the paddle is too short. You'll lean forward and put extra strain on your back.
Set your paddle standing in shoes. If you're barefoot, add 2-3cm to allow for the height of the shoes or neoprene boots you'll wear on the water.
Indicative size by height
| Rider's height | Paddle length |
|---|---|
| Under 5'3" (1.60m) | 175 – 185cm |
| 5'3" – 5'7" (1.60m – 1.70m) | 185 – 195cm |
| 5'7" – 5'11" (1.70m – 1.80m) | 195 – 205cm |
| 5'11" – 6'3" (1.80m – 1.90m) | 205 – 215cm |
| Over 6'3" (1.90m) | 215 – 225cm |
These figures are a starting point. Build varies: two people who are both 5'9" can have quite different arm lengths. The wrist method remains the reliable reference.
Adjusting the size for how you paddle
Your base size (from the wrist method) can be tweaked by a few centimetres depending on your discipline:
Touring / flatwater SUP → base size. This is the optimal length for efficient propulsion over long distances.
SUP surf → shorten by 5 to 10cm. In waves, a more compact, more responsive movement is what you need. A shorter paddle makes quick direction changes and manoeuvres in the wave easier.
SUP racing → base size, or even +2 to 5cm for advanced riders. In racing, a slightly longer paddle increases the efficiency of every stroke, at the cost of extra effort.
SUP yoga → base size. The paddle is mainly used for balance and the occasional stroke, so no adjustment is needed.
What material of paddle should I choose?
The material of the shaft and blade affects weight, stiffness and price.
Aluminium: affordable, but heavy and not very stiff. The plastic blade flexes under load, which reduces the efficiency of every stroke. Fine for starting out, but you'll quickly want to upgrade once you're paddling regularly.
Fibreglass: the best balance of weight and price. Lighter than aluminium, stiffer, with a blade that holds its shape. It's the most worthwhile upgrade for a regular paddler, and the difference in comfort is noticeable from the very first session.
Carbon: light, stiff and responsive. The choice of competitors and dedicated paddlers. The weight saving over fibreglass is around 200 to 400g, which sounds small but is felt over a two-hour session.
Our advice: if your SUP package came with a basic aluminium paddle, upgrading to a fibreglass paddle is one of the best investments you can make. The difference in comfort is immediate and transforms every session.
Two carbon paddles that suit a regular paddler well: the Coasto Epic Carbon and the Star Swift Carbon — see them at OutletSUP →.
Fixed or adjustable paddle?
Most SUP paddles are adjustable in length via a clip or lever system. That's handy if several people of different heights share the same board – within a family, say. The typical adjustment range is 175 to 215cm.
Fixed (non-adjustable) paddles are lighter and stiffer, since there's no locking mechanism to add weight and a potential weak point. They're best suited to advanced paddlers who always use the same length.
To go further with your SUP kit, see our guides on essential SUP accessories and choosing your board.
FAQ: SUP paddle sizing
How do I set the right size for my SUP paddle?
Arm stretched above your head, the T-handle should reach your wrist. If it sits higher, the paddle is too long. If it sits lower, it's too short. It's the reference method used by every manufacturer.
What material of paddle should I choose?
Aluminium sits at the budget end but is heavy. Fibreglass offers the best balance of weight and price and is our recommendation for regular use. Carbon is light and stiff but costs more. For starting out, go for fibreglass or a reinforced aluminium.
Do I need a different paddle for SUP surfing?
Yes. For SUP surfing, shorten the paddle by 5 to 10cm compared to your touring length. This allows a more compact, more responsive movement in the waves, essential for quick manoeuvres.
Can a family share one SUP paddle?
Yes, if the paddle is adjustable. Most SUP paddles have a length-adjustment system (clip or lever). Check the adjustment range (typically 175 to 215cm) to make sure it suits everyone in the family.
How much does a good SUP paddle cost?
Aluminium paddles sit at the budget end. Fibreglass costs more but delivers noticeably better performance. Carbon sits at the premium end. The paddle bundled with a SUP package is often basic aluminium: upgrading to fibreglass transforms the comfort of every session.