Recently booked or thinking about booking a learn-to-surf trip? We’re excited for you.
The waves. The people. The dreamy days sharing waves with friends. Surf trips are literally always a good idea. But they’re also quite potentially one of the most exhausting types of holiday you can book.
(Sorry to burst your bubble).
Surfing is, after all, a physical activity. From carrying your longboard to the beach, paddling and popping up on your board, surfing requires a certain level of strength and endurance.
You don’t need to be mega strong or flexible, mind you. But when you’re spending money, taking time off work and flying across the world just to surf, it pays to have at least some level of fitness.
This is where surf-specific exercises come in.
In this article, we spoke with our good friends at The Salty Club – one of the leaders when it comes to functional workout videos and programs.
Below are 9 home exercises pulled from their Get Started Surf Program. Improved strength, flexibility and confidence in the water, here you come!
What are surf-specific exercises?
There are rowing machines for rowers. There are punching bags for boxers. And there are surf-specific exercises for surfers.
These movements, which are a blend of strength, balance and coordination exercises, are designed to mimic the action of paddling, catching waves and surfing.
You might recognise some of these exercises from other disciplines or sports, but they all have a specific purpose for surfers.
Who are they for?
Everyone and anyone, but they’re particularly useful for landlocked surfers or anyone learning to surf for the first time.
Trust us when we say that being able to paddle for longer and pop up with ease will make your surfing journey so much more enjoyable.
(To be fair though, even seasoned surfers can benefit from incorporating surf-specific exercises into their routine).
Do they actually help?
Most definitely!
There’s actually a whole industry built around surf fitness, with our friends at The Salty Club totally killing it with their surf-specific workouts.
Their programs are effective, challenging and sweaty.
There’s a mix of short and longer workouts within these programs, plus a 21 day community challenge every summer, breathwork and surf-skate course that aren’t to be missed.
Both ourselves, our retreat guests and other Salty Club members have noticed drastic improvements in their surfing after incorporating these exercises into their routine. But if you want further proof, just look at some of the world’s top surfers.
They all have dedicated training routines to not only keep in shape, but to also ensure they don’t lose their edge after an injury or long periods of time out of the water.
What equipment do I need for surf exercises?
You don’t actually need anything, but having a yoga mat is helpful.
After that you can add kettlebells, small weights or skipping ropes as you see fit. We’re big fans of the simpler, the better. Even a fitness or travel towel can come in handy for some exercises if you don’t have a mat handy!
Easy surf-specific movements you can try at home
IMPORTANT: We recommend jumping onto The Salty Club’s website and checking their programs if you’re serious about improving your surf fitness at home (get your 30-day trial by joining our newsletter). Their thoughtful programs are tailored towards all fitness levels and include easy-to-follow videos and progress tracking. However, if you want an overview of our favourite surf-specific exercises that can be incorporated into your home workout routine, keep reading!
Low squat to burpee | For smoother pop-ups
Pop-ups are a fundamental part of surfing, and being able to do them smoothly and efficiently can make or break your wave count. This exercise helps improve leg strength, core stability and upper body strength – all crucial for popping up.
- Start in a low squat position, with your feet shoulder-width apart and your hands in front of you
- Lower down into a push-up position, keeping your core engaged and back straight
- Push up through your arms and return to the low squat position.
- Jump up explosively, reaching towards the sky
Push-up (on knees) | For more paddle endurance
Ahhh… the push-up. Many people have a love/hate relationship with this classic exercise, but when it comes to surfing, they’re incredibly beneficial for building upper body strength and endurance.
- Start on your hands and knees, with your hands shoulder-width apart and your arms straight
- Lower yourself down until your chest nearly touches the ground, keeping your elbows close to your body
- Push back up to the starting position, making sure to engage your core and keep a straight line from head to heels
Mountain climbers | For easier turning on the wave face
Turning a longboard isn’t always the easiest feat, especially for beginners. But with strong core muscles, you’ll have an easier time controlling your board on the wave face.
- Start in a plank position, with your arms straight and hands shoulder-width apart
- Bring one knee towards your chest, then quickly switch to bring the other knee up
- Continue alternating between legs at a quick pace, making sure to keep your core engaged throughout the movement
Lunges | For stronger stability on the board
Here’s something to think about when learning to surf. The longer you stay on your board, the more familiar you will become with standing up and the faster you’ll progress. For feeling confident in your stance, lunges are amazing.
- Start standing with your feet shoulder-width apart
- Take a big step forward with one leg, lowering your body until both knees are bent at 90 degrees
- Push through your front heel to return to the starting position and repeat on the other side
Sun salutations | For more powerful paddling
Like sushi and chopsticks, yoga and surfing go hand in hand. This is because yoga is excellent for building strength, flexibility and balance.. all of which are important for surfing. Sun salutations are an epic movement series to incorporate into your warm-up routine before hitting the waves.
- Start in a standing position, with your feet hip-width apart and arms by your sides
- Inhale as you reach up towards the sky with both arms, then exhale as you fold forward at the waist towards your toes
- Inhale again as you step one leg back into a lunge position, then exhale as you bring your other leg to meet it
- Inhale and lift your hips up towards the sky, coming into a downward-facing dog position
- Exhale and lower down into a plank position, then inhale and push back up to downward-facing dog
Plank twist | For better backhand surfing
Planks are hard enough, but when you add a twist into the mix, your oblique muscles will thank you. This exercise is great for building core strength and rotational stability that are super important for surfing on your backhand (back to the wave as opposed to forehand, which is front to the wave).
- Start in a plank position, with your arms straight and hands shoulder-width apart
- Bring one hand to your opposite shoulder, twisting your torso as you do so
- Return to the starting position and repeat on the other side
Alternating superman | For catching more waves
Despite paddling being a crucial part of surfing, many people neglect to train their upper back muscles. This exercise helps strengthen your back and shoulders, making it easier to paddle out and catch more waves.
- Start in the lying face down on the ground, with your arms extended straight out in front of you and legs extended behind you
- Keeping your arms and legs straight, lift one arm and the opposite leg off the ground at the same time
- Lower them back down and repeat on the other side
Flutter kicks | For better pop-up balance
You’d be surprised at how much your legs work during a pop-up. Flutter kicks are great for building leg strength, but they also make bringing your dominant foot forward during a pop-up easier. This will drastically improve your on-wave confidence.
- Start lying on your back, with your arms by your sides and legs extended straight out
- Alternating between legs, lift one leg up towards the sky while keeping the other leg hovering just above the ground
- Continue alternating between legs in a quick fluttering motion
Cobra pose | For a more comfortable paddling position
While it’s OK to lie flat on your board while paddling, it’s not the most efficient position. For better paddling and less strain on your lower back, you want your upper chest and shoulders off the deck of the board. This stretch is great for opening up your chest and shoulders.
- Start lying face down on the ground, with your hands by your sides
- Push through your hands to lift your chest off the ground, bringing your chin towards the sky
- Hold for a few seconds before slowly lowering back down
Final thoughts
Hopefully these exercises have inspired you to take your surfing fitness to the next level. Remember, consistency is key when it comes to seeing improvement and progress.
Try to make building a routine as easy as possible. Put your mat out the night before. Start with small goals each day. Make it enjoyable! With some effort and dedication, you’ll be more than ready for your Xanadu surf week.
