Surfing is a dynamic sport that requires a combination of strength, balance, endurance, and agility. In order to get to the waves you first have to paddle out. Strong Shoulders and cardiovascular fitness are essential. Once you make it out to the lineup, it comes down to confidence, balance, timing and power.

To ride the waves with skill, surfers need to incorporate functional fitness movements into their training routine. These six exercises mimic the physical demands of surfing, helping to build a strong, resilient body ready for the ocean's challenges. Here’s a look at some essential functional fitness movements and a surfing workout that will elevate your surfing game.

Overhead Carries

Why: Overhead carries enhance core and shoulder strength, balance, and endurance.

How:

1. Hold a weight plate, sandbag, or medball overhead.
2. Lock out your shoulders, push your head forward, and squeeze your stomach muscles.
3. Walk a set distance, maintaining an upright posture and engaging your core.
4. Alternate between carrying the weight overhead or dropping the weight and doing a static hold with the plate held in front of the body.

Surfing Benefit: Strengthens the core and stabilizer muscles, improving your balance and stability on the board. Training static holds on the shoulder is the safest and most effective means to start strengthening. Using a sandbag also strengthens accessory muscles due to the shifting sand.

Surfer Burpees

Why: Builds upper body strength and power.

How:

1. Start in a plank position with hands shoulder-width apart.
2. Lower your body until your chest nearly touches the floor.
3. Push back up aggressively, keeping the core tight and then swing the hips parallel to the direction that the head is facing.
4. Catch the burpee in a solid position with the feet outside hip width.

Variations: Try incorporating different foot positions, such as left foot forward and right foot forward to target different muscle groups and rotational ability. .

Surfing Benefit: Push-ups mimic the paddling motion and the pop-up movement needed to stand up on the board, enhancing upper body endurance and strength.

Kettlebell Swings

Why: Develops explosive power in the hips, glutes, and lower back.

How:

1. Stand with feet shoulder-width apart, holding a kettlebell with both hands.
2. Hinge at the hips, swinging the kettlebell back between your legs.
3. Thrust your hips forward to swing the kettlebell up to chest height.

Surfing Benefit: Kettlebell swings build the hip power and lower body strength necessary for powerful turns and maneuvers on the wave.

Medicine Ball Thrusters

Why: Combines full-body strength and cardio.

How:

1. Hold a medicine ball at chest height.
2. Perform a squat, keeping the ball close to your body.
3. As you stand up, press the ball overhead.
4. Add a power variation by performing a wall ball shot, squatting, then standing and pressing the medicine ball to a 10’ target overhead. This will help develop the power in the lower body.

Surfing Benefit: This compound movement trains your legs, core, and shoulders simultaneously, improving your overall strength and endurance for prolonged sessions in the water.

Medicine ball Rotational Throws

Why: Improves rotational strength, core stability, flexibility, and overall conditioning.

How:

1. Hold the medicine ball close to your body while facing lateral to a solid wall.
2. Ensure that you are standing 3-4’ away from the wall to get the adequate amount of recoil and bounce off the wall.
3. Rotate the trunk and push the ball aggressively to the wall. Catch the ball and come back to the original position.

Surfing Benefit: Rotational Throws simulate the trunk rotation needed in turning the surfboard. Also, the uneven, unstable nature of the ocean, helping to build the functional strength and endurance needed for long paddles and maintaining balance on your board.

Flutter Kicks

Why: Targets the lower abs and hip flexors, essential for core stability.

How:

1. Lie on your back with hands under your hips for support.
2. Lift your legs slightly off the ground.
3. Alternate kicking your legs up and down in a fluttering motion.

Surfing Benefit: Strengthening the lower abs and hip flexors enhances your ability to control your lower body during maneuvers and maintain a strong core while paddling.

Strength Training Workout for Surfing

To get the most out of these functional fitness movements, incorporate them into a balanced training routine. Here’s a sample surf fitness workout plan:

Warm-Up: 5 minutes of light jogging, dynamic stretches, or yoga for surfing.

Workout:

• Overhead plate Carries: 3 sets of 50 meters each
• Surfer Burpees: 3 sets of 15-20 reps.
• Kettlebell Swings: 3 sets of 15-20 reps.
• Medicine Ball Thrusters: 3 sets of 12-15 reps.
• Med ball Rotational Throws: 3 sets of 8-10 reps each
• Flutter Kicks: 3 sets of 30-45 seconds.

Cool Down: 5-10 minutes of stretching, focusing on the shoulders, hips, and lower back.

“Surfing is more than a sport, It's a way of life.” - Jeff Spikoli

Just like the wise Jeff Spikoli said, your exercise routine should mimic your surfing practice. Functional fitness movements are a key component of your best surfing sessions. By incorporating these exercises into your routine, you’ll build the strength in multiple planes, endurance to paddle out, and agility needed to go deeper on the takeoffs. So grab your gear, hit the gym, and prepare to ride the waves with newfound power and confidence. Happy surfing!