The 6 best strength exercises to improve surfing

Surfing is a full-body activity that requires practice and self-control. It has now gained huge popularity in the mainstream and is a very rewarding and fun hobby.

Finding the ideal wave on your own, with nothing but water surrounding you, and riding it to the top gives you the biggest natural high. In the waves, you burn tons of calories and use almost all of your major muscle groups as you struggle to keep your balance on the surfboard.

It is not a sport that only focuses on physical attributes like muscle size or strength. In fact, endurance, flexibility, and muscle tone are equally important for surfing.


Improve surfing with strength exercises

Surfing requires a lot of physical preparation. It combines strength, fluidity, speed, resistance, flexibility and fluidity in an impressive way.

Here are six exercises to improve your surfing strength and endurance in the water:

1) Single Leg Romanian Deadlift

Unilateral or single-limb workouts, such as the single-leg Romanian deadlift, are beneficial for improving surfing. That often includes balancing on two feet, albeit in a split stance. Plus, this posterior chain workout is good for your spine.

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Here is how to do it:

  • Stand with your feet shoulder-width apart and a dumbbell or kettlebell in your left hand.
  • Transfer your weight to your left foot.
  • For added stability, if necessary, bend your knee slightly.
  • Lean forward from your pelvis without arching your lower back. Lower the weight toward the ground.
  • For balance, stretch your right leg behind you.
  • Repeat standing up.
  • After a short rest, change your position.

2) burpees

A specific exercise to improve surfing, the burpee mimics jumping up to catch a wave. You can surf all day without feeling tired, as burpees work all your muscles and are a wonderful conditioning exercise.

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Here is how to do it:

  • Put your hands by your sides and stand with your feet together.
  • Place your hands shoulder-width apart on the floor and squat down.
  • Do one rep kicking your feet back and forth in pushup pose.
  • Jump back onto your hands with your feet.
  • Jump up and down.
  • Repeat landing with knees slightly bent.

3) Renegade Row

Renegade paddles and pushups work more muscle groups than most other upper body surf routines, helping to improve your surfing skills.

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Here is how to do it:

  • In the pushup position, hold a dumbbell in each hand.
  • Your abs should be tight.
  • Place a weight on your ribs, keeping the other arm straight.
  • Repeat on the other side and lower the weight.
  • Push yourself up once, lowering your chest so it rests between your hands.
  • Repeat for a specific number of repetitions the combination of rowing and push-up.

4) Russian touch

You must improve your ability to turn safely if you want to enjoy surfing. Russian twists help you achieve this as they help improve your mobility and strengthen your core.

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Here is how to do it:

  • Kneel on the mat, keeping your feet a foot apart from your buttocks.
  • Without arching your back, lean back slightly. Although maintaining an upright posture can be challenging, be careful about rounding your back.
  • Extend your arms out straight, one on top of the other. Keep your hands at rib height.
  • Slowly twist your upper body to the right. Your arms shouldn’t be doing the movement.
  • After you exhale, slowly twist to the left to complete one rep.
  • Repeat 5-8 times.

5) Squat

Another good strength workout to improve your surfing form is the squat. Squats strengthen your lower back, quads, core, and glutes, which will help you surf more effectively.

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Here is how to do it:

  • Stand with your feet shoulder-width apart, hands at your sides, chest up, and eyes forward.
  • Bend your knees and ankles as you push your buttocks out.
  • Squat down while keeping your heels and toes on the ground.
  • Try to keep a 90 degree angle with your knees.
  • Extend your legs and stand back up, pressing firmly on your knees.
  • Repeat 10-15 times.

6) Hindu push-ups

To get better at surfing as a beginner, you need to be adaptable. One of the best workouts to build strength for surfing is Hindu push-ups.

Here is how to do it:

  • Get into a push-up position with your feet hip-width apart.
  • Keep a straight back and a tight core.
  • Put your butt in an inverted ‘V’ shape.
  • While keeping your butt up, move your chest toward the ground as you bend your elbows.
  • Lower your butt to get your body in a straight line.
  • As you lengthen your arm, push your chest up into upward facing dog.
  • Be careful to extend your chest and keep your throat open. Your legs should remain active and tense as you bring your shoulder blades together.
  • To return to the starting position, push your torso up.

Put off

The surf strength exercises mentioned above are great for improving surf strength in a beginner. They will help you get fitter and stronger physically and also improve your surfing skills.

These routines will improve not only your performance but also your overall health. With perseverance, you will soon notice that you ride a few more waves than you did the week before.


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