Snowboards – Wakeboards – Skateboards

Regardless of how far you plan to go with surfing, the fact is simple; you need strength to be a successful surfer. One of the most effective, and well known ways to build muscle mass and gain strength is by lifting weights. Lifting weights is great because it helps in many ways. It will help you avoid injuries, protect your bones surfing rocky breaks, and even slightly improve your balance. If done properly the benefits of weight lifting can be seen in as little as three to four months.

Improper lifting is the most common mistake made when lifting weights. By being careless and not taking precaution, you are making your body become vulnerable to injury. When lifting weights it is important to breathe as you normally would, keep your back straights and always stop if you feel any pain. By following these precautions you are ensuring you will get the most satisfaction from your workout routine.

The most common question people ask is “How does lifting weights actually build strength? A simple way to explain why a muscle grows, is that when pushing weights, the muscles "feel" as if they should be able to push more weight caused by the pressure on the muscle. This phenomenon is called Muscular Hypertrophy, or “muscle thickening”. There are still some arguments as to the certain point where muscles divide and grow. We are not bodybuilders, so do not think that to be a good surfer you have to have huge muscles. It is nice to be toned, but surfers should really concentrate on those exercises that create muscle strength and stamina.

As surfers we need a much more specialized weight training system to be successful at what we do. TotalSurfingFitnessPlus.com offers a series of guides designed specifically for surf fitness. It is proven that all surfing maneuvers rely on the core (abdominal area and back) to be performed. The most effective lower-back exercise is known as a “Straight-Leg Dead Lift”*. The science behind the Straight-Leg Dead Lift is that the lower-back muscles are used as a stabilizer and the hamstring and core muscles are built.

• Stand with feet shoulder-width apart
• Grasp barbell with a shoulder-width grip.
• With knees straight, lower the bar towards the top of your feet by bending your hips.
• After the hips can no longer flex, bend your waist as the bar approaches the top of your feet.
• Lift the bar by extending the waist and hip until you are standing in an upright position.
• Repeat with your shoulders pulled back.

Seeing as how 90% of the time spent surfing consists of paddling, it is obvious that a paddling workout is implemented as well. You may be surprised, but the simple dumbbell curl is one of the most effective exercises. To begin, your feet should be shoulder width apart and your back straight. Hold a dumbbell in each hand to the outer part of your thighs. Proceed to lift each dumbbell individually towards your shoulder in an “arc” motion. Now alternate while keeping the same form.

These simple exercises alongside the full body workout routine offered by TotalSurfingFitnessPlus.Com will build muscle as well as increase muscular stamina. This guide will help you be a better surfer.

*Before starting this workout, you must consult your doctor to ensure that you have a basic level of fitness that is suitable. Rest frequently and use proper lifting technique whenever you are lifting weights.

Surfing is a unique water sport practiced world-wide by nearly 23 million people. While many agree that surfing is done for fun, this is not to say that surfing is not physically demanding. To be a successful surfer one must perform strength and endurance building activities*. Many argue that a surfer’s physique is the underlying key to success; where others believe that it is merely a skill-based sport. Both of these arguments however, are valid and will be explained in detail shortly.

When it comes to surfing, you are generally using your arms to paddle vigorously to catch a wave, or using your abdomen and legs to pull off an impressive cutback. Either way, strength is a necessity in either of these maneuvers. It is a proven fact that the majority of surfing related maneuvers rely on “core” strength to be executed properly. The core is the body without reference to the arms and the legs. The simple “sit-up” is the perfect example of a core exercise as it works the lower back as well as the abdomen. To build strength, lifting weights is the easiest way. Weights provide a resistance to the muscle and cause them to increase in size, as well as change shape. By increasing your body’s strength, you increase your ability to take on larger and more powerful waves.

It is agreeable that the majority of surfers are in shape and well-toned, often leading people to believe that success in surfing is based on muscle size. Strength, although being crucial, cannot go far without the help of endurance. Endurance is simply the power or will to overcome stress (in this case it is physical stress on the muscles). To build endurance you will need to increase the current strength workout as well as performing cardio vascular exercises 3 to 4 times a week. The “plank” is a good example of a core-building endurance activity. The plank is performed by lying face down on a mat or other soft surface and holding yourself up for as long as possible, with only the forearms and toes to support you. To be done correctly your rear must not stick up in the air, and the body must be kept straight. Go just that little bit harder and longer each time you train to build endurance. Swimming is by far the most beneficial endurance exercise you can perform throughout your surf training as it engages not only the arms and legs, but the body as a whole.Swimming is great for building paddling endurance for it is a form of exercise that is similar to paddling, and is very important for paddling makes up such a large part of surfing.

You can ensure your success by implementing a well researched exercise plan (such as those offered by TotalSurfingFitnessPlus.com) and following it thoroughly. By creating a balance of strength and endurance exercises, accompanied by healthy eating, you are ready for all the challenges surfing may throw at you. You will be a better surfer, if you just keep working consistently towards your goal.

*Although exercise and hard work is always beneficial, please consult your doctor or physician before conducting any of the previous activities or taking meal plan recommendations. Remember; Safety is Key.