Beyond the waves, refining upper spine and hip mobility, trunk rotation, and anti-rotation strength, as well as boosting hip and leg power, are pivotal for enhancing your wave riding prowess. Whether you’re a seasoned surfer seeking to elevate your skills or a beginner looking to build a solid foundation, these 5 key exercises are tailored to unlock your full potential on the surfboard.
Rotational (or rotatory) core training is often overlooked but plays a crucial role in an effective surf strength and conditioning program. It aids in executing powerful turns, vital for various surfing maneuvers that heavily involve the dynamic movement of the upper spine. However, it’s not simply about twisting forcefully; safe force generation through hips, trunk, and shoulders is key, as improper rotation can lead to injuries. Learning to decelerate rotational forces is equally important. Effectively absorbing such forces through the core and hips, rather than relying on the lower back, is essential for surfers and anyone looking to maintain overall health and performance.
Studies have shown that surfing athletes that exhibit greater lower-body isometric and dynamic strength, and power also perform higher scoring turning manoeuvres during wave riding. Training for strong, powerful hips (glutes) and legs has benefits way beyond better surfing. Single leg training is a great way to develop ankle-knee-hip-core stability, balance and strength through the hips. Hip strength help prevent strain and injury to your knee and lower back and also gives you a (firm) ass!
The video above demonstrates 5 of my top mobility/strength exercises for stronger, more powerful and efficient surfing.
1.Skater to Curtsy Squat to Strengthen your Glutes, Hamstrings and Quads from Multiple Angles.
The more you lean forward and push your hips back, the more you’ll engage your glutes and hamstrings. Maintain a neutral spine as you squat on one leg and slide the other foot out to the side, then back, and finally crossed behind your body. Ensure the sliding foot bears no weight and keep the squatting knee aligned over your toes throughout. Repeat this sequence four more times. To increase difficulty, incorporate free weights or a weight vest, although even five reps (one rep equals leg to the side, back, and crossed) can be challenging when executed correctly. Placing an ice cream lid or cardboard piece under the sliding foot adds extra resistance.
2. Step Back and Curtsy Squat.
This exercise is slightly more advanced than the previous one. Select a step close to knee height. Maintain a neutral spine, hinge from your hips, and squat on one leg while extending your free leg behind your torso to lightly tap the floor. Ensure your weight remains off the tapping foot. Stand up and then squat again, this time crossing your leg behind and to the side of your torso (curtsy squat). Repeat this sequence four more times. It’s crucial to maintain proper knee alignment over your toes throughout, especially during the curtsy portion of the squat.
3. Single Leg Hip Bridge for Stronger Glutes, Pelvic Stability and Hip Strength.
Lie on your back and place one foot on a bench, lifting your other knee toward your chest. Engage your glutes to extend your hips upward. Ensure that the extension originates from your hips, not your lower spine, by rotating your hip bones backward to maintain a flat lower back. Activate your glutes by pushing through your heels. Aim for 10-15 reps per side for an effective challenge, and consider elevating your foot (e.g., using the side of your bed or couch armrest) to increase difficulty.
4. Russian Twist for Rotational and Anti-Rotational Trunk Strength.
Sit on a small Swiss ball and roll out until your head and upper back rest on the ball. Bridge your hips up using your glutes and abs to maintain a flat lower back. You can perform this exercise with just your bodyweight or hold a dumbbell with both hands, keeping your arms straight, and slowly rotating your chest to the side. It’s crucial to keep both hip bones facing upward throughout the movement and to maintain a flat lower back by engaging your glutes to draw your hip bones backward. This allows for rotation of the upper spine while keeping the hips relatively stable. The bodyweight version emphasises rotational strength, while the dumbbell version focuses more on anti-rotational strength. Training both variations provides comprehensive strength development.
5. Squat Rotation for Rotational and Anti-Rotational Trunk Strength.
I came up with this exercise after looking at arial pictures of my snowboarding and surfing clients, although their back knee is required to cave inward. Surfers and snowboarders need to squat and rotate their torso, lifting one arm in the air and grabbing the board with the other. The Squat Rotation exercise itself does not demonstrate how we would want to look in the water, but it serves a purpose in strengthening core rotation from a squat position and controlling excessive hip shift and knee drop. Set the cable handle high (you could also use a stretchy power-band if you do not have a cable machine) and stand side-on to the cable machine. Position your feet wide in a squat stance. Squat down as your rotate from your waist, aiming to keep your hips completely still and doing all the rotating from your upper spine. You will automatically want to shift your hips toward the side that you are rotating and drop your knee inward that is closest to the cable machine. Do your best to keep your hips in the centre and keep both knees over your toes!* Aim to touch your hand (holding the cable) to your outside big toe as you reach your opposite arm up (this trains the rotational core strength) and slowly return to the centre (this trains the anti-rotational core strength). Repeat for 10 reps per side. Your spine should stay military straight as you squat.
*In the water, you would not try to keep your back knee over your toes and would allow it to drop inward. The purpose of these strength and conditioning exercises are to practice a more balanced, optimal form to give your body the posture, stability and strength foundations it needs for the imperfect form of surfing.
In conclusion, mastering surfing goes beyond just time in the water; it requires a holistic approach to strength, mobility, and technique. The top 5 surfing exercises outlined in this guide offer a comprehensive foundation for enhancing surfing performance. From improving upper spine and hip mobility to developing rotational core strength and power in the legs, these exercises target key areas essential for success in the waves. By incorporating these exercises into your training regimen and dedicating time to consistent practice, you can elevate your surfing skills and ride waves with greater confidence and control.
For more surf strength and conditioning and programs that you can follow from anywhere in the world, with or without training equipment, head to surfstrengthconditioning.com