It’s no secret that surfing is extremely physically challenging. Paddling out, paddling into waves, and popping up continuously requires a huge amount of energy. If you’re not prepared, you’ll be gassed – fast. As a surf instructor, I can say from first hand accounts that one of the biggest issues I’ve seen in my lessons occurs when it’s time for my students to pop up on the board. Sometimes, people aren’t strong enough to pop up using proper form. They also might have a hard time balancing if they eventually do stand. A big part of these problems has to do with leg strength, and to help you guys I’ve put together a pretty basic leg workout to prepare you for your time on the water. Give it a go, make some gains, and elevate your surfing skills!
1. Barbell RDL’s – 3 Sets of 10-12 Reps
Romanian Deadlifts, or RDL’s, are extremely effective at targeting the hamstrings, glutes and lower back. When you’re performing this movement, keep your back straight and your core tight to maximize effectiveness. I like to keep my feet close together and pointed forward. To complete 1 repetition, lower the bar so that it falls between your knees and your feet. Then, raise your body again and complete the movement for the rest of the set. You should feel the burn in your hamstrings!
2. Barbell Back Squats – 3 Sets of 10-12 Reps
The classic, well known barbell back squat – a staple of any good leg workout! This one targets the quads and glutes while requiring significant core strength as well. As seen in the middle picture above, lower your body so that your hamstrings and calves make a 90 degree angle. When performing this exercise, keeping your head up can help with making sure your core is tight and your back isn’t hunched over. Be extremely careful with the form on this one because it can be easy to get injured if done incorrectly. On the flip side though, squatting can help build some serious strength!
3. Hack Squat/Leg Curl Superset – 3 Sets of 10/12 Reps Each Movement
To finish off the lift, do these two movements back to back. Either can be done first, but do the second one right after. Hack squats and leg extensions will compliment squats and RDL’s nicely. Although not as hard, these exercises will further fatigue the muscles used and maximize your efforts from the workout. After you recover, you’ll be stronger, more athletic, and hopefully – a better surfer!