For surfers to make steep drops, execute powerful carves, and launch big airs their bodies need to be both strong, explosive, and balanced. We've asked National College of Exercise certified trainer and HUMANFITPROJECT contributor Derek Trudeau, for a surf-specific workout that any level rider can use from world-tour contender to Kelly Slater wannabe.
MOVE ONE: 1 1/4 Neutral Grip DB Press
The motion of this lift mimics you pushing yourself off the surfboard into an upright position. When you strengthen your pecs, you’ll pop up onto your board faster and build endurance.3 Sets 15 reps
MOVE TWO: Bulgarian Split Squat
Great for strengthening each leg individually that will help you with your balance and stability, which is key for carving turns and snaps.3 sets of 15
MOVE THREE: Swiss Ball Plank Circle
Strengthening your core is key in surfing and the Swiss ball plank circle might top the list for achieving that. With this exercise you’re strengthening every muscle in your core, big and small, while improving endurance and balance.3 sets of 15 moving the ball clockwise, then counterclockwise.
MOVE FOUR: Side Plank with Lateral Raise
This motion is great for strengthening your core as well as your shoulders. Doing this exercise on your side allows you to work your core from a different angle.3 sets of 15
MOVE FIVE: Kettlebell Press-Out
The kettlebell press-out will work your whole body. By holding the squat position this exercise mimics standing on your board. In addition, pushing the kettlebell straight out in front will strengthen your shoulders and improve muscular endurance.3 sets 15 reps
MOVE SIX: Superman
Strengthening your lower back is extremely important not just for performance purposes, but to avoid injury. Too many people work the front of their core without working their lower back. The Superman will be your safeguard for long sessions and sticky situations.3 reps hold for 15 seconds