Surfing can be extremely rigorous-especially when large swells come in with strong currents. Being strong and having good conditioning helps immensely in the water, both when it comes to catching waves and having to dive underwater for extended periods of time. As someone who has been surfing consistently for the past 10 years and working out for about 5, I can safely say that training in the gym has greatly improved my ability as a surfer. In this article, I’ll break down 3 exercises that I think can help anyone trying to get out on the water truly maximize their potential.
1. The Back Squat
To the left : Henry demonstrates the process of completing 1 repetition of a back squat
The barbell back squat is a popular choice for gaining leg strength due to the large amount of weight that can be gradually added to the bar. The form doesn’t have a steep learning curve, either, so sticking with this one is worth it! Popping up on a surfboard definitely requires a great deal of leg strength, and so does balancing for long periods of time. I’ve certainly noticed that especially when surfing on shorter length boards, having extra leg strength can be a major asset. It’s important to note that form should be prioritized over weight on the bar because of the inherent risk that comes with weight lifting. As shown in the pictures above, the best way to complete this exercise is as follows: start by centering the bar across your shoulders, and back up from the rack. Then, while maintaining a tight core, drop your body so that the back of your legs makes a 90 degree angle with your calves-as shown in the second picture. Thirdly, simply push up (in the same way you would pop up on a surfboard!) and do as many more as possible.
2. Hanging Leg Raises
To the left : Henry demonstrates 1 cycle of hanging leg raises
It’s no secret that surfing requires a strong core. Good form paddling, good form popping up and even good form riding waves is indicative of a person’s core strength. I’ve certainly noticed that since my core has gotten stronger, I can pop up much faster and surf for much longer periods of time because of my improved endurance. This exercise is a tough one, so don’t be discouraged if it takes a bit of time to nail! The results will eventually speak for themselves, though. For those just starting out, it can also be done without the legs fully extended and brought straight up rather than side to side. This exercise is also a versatile one, given that it can be done in many different places; perhaps on a tree branch, for example. I would recommend focusing on keeping your body from moving excessively or swaying from side to side during execution. Your core should be strong enough to keep you in place while you raise your legs. I’d say if you can work your way up to doing 3 sets of 20 repetitions (so 10 on each side per set) there will be a noticeable difference in the water!
3. The Bench Press
To the left : Henry demonstrates 1 repetition of flat barbell bench press
Given that the motion of popping up on a surfboard is so similar to bench pressing, it follows logically that doing this one will absolutely help. Plus, strengthening the arms and the upper body for extra paddle power certainly won’t hurt either. The barbell bench press is a good way to gain strength quickly and easily, but it’s important to keep in mind that this exercise can cause problems if performed incorrectly or with too much weight-so do it right! A smart idea is to have someone standing behind you when bench pressing for the sake of safety. Starting off, the barbell must be unracked by pushing up and out. When lying on the bench, it’s important to roll the shoulders back and plant the feet so you’re able to safely bring the the bar down and drive it upward, as shown in the second and third pictures. While doing this, keep the elbows tucked in, and touch the bar to the bottom of the pecks. After completing the desired number of reps, simply reverse the first step and re-rack the barbell back onto whatever rung on the rack feels most comfortable. With time, you will notice a significant uptick in your performance on the water, just as I did!