Know How: Surf Fitness

Surf Fitness with John Velez and Joe Gernetzke from AmpedSurf

As winter and colder weather quickly approach , many of you will not make it into the water as much as you’d like. Now is the perfect time to get that workout routine up and running. John and Joe from AmpedSurf™ have four exercises to help keep you fit and riding more waves.

arm circles

This exercise is an excellent upper body warm-up and will help build the flexibility and range of movement you need for efficient paddling. Begin in board stance with arms at your side. Lift both arms straight in front of you as you point forward, roll them up toward the sky, and eventually back down toward your side as you complete a backward circle. Keep your hands as far from your body as possible during entire circle. Reverse direction.

15 REPS x 3 SETS
REST 10 SEC

prone lat pull

(Stability Ball and Resistance Bands)

This exercise will help develop the lat and shoulder muscles you need to paddle longer and stronger. Lie face down on stability ball so it supports your ribcage with legs straight and feet shoulder width apart. Hold resistance bands handles with palms facing the floor, arms extended towards the resistance bands’ attachment point, and head tilted back. While keeping abs tight, pull in resistance bands handles to outside chest and squeeze shoulder blades together as you pull. Return to original position and repeat.

8 REPS x 3 SETS
REST 30 SEC *

reverse hyper

(stability Ball)

This exercise will help strengthen your hamstrings and lower back, crucial for surviving steep drop-ins and powering through big turns. Lie face down on stability ball so it supports your stomach. Place your forearms flat on the ground in front of you and relax you legs as your toes touch the ground. Keep your abs tight and bodyweight supported by your forearms as you lift your legs to straighten your full torso. Keep your legs straight throughout the movement, return to original position, and repeat.

6 REPS x 3 SETS
REST 30 SEC

sitting balance

(stability Ball)

This exercise will help develop your core and improve your balance, both essential for all aspects of surfing. Sit on stability ball with both feet flat on floor and legs bent 90 degrees. Sit up tall with chest out, shoulders back, and abs tight. Slowly lift both feet off the ground and keep abs tight. Keep your hands at your sides on the stability ball to help stabilize your body.

30 SEC x 3 SETS
REST 30 SEC