In the second part of my Training series I'll show you exercises that you can do at home or on the go - even on windless days on holiday, for example. You should definitely integrate this special surfer workout into your training, even if you already train in the studio. This will also improve your coordination, i.e. the interplay between the individual muscles. This gives you great stability - especially for your spine - and therefore also protects you from injury, as your muscles wrap around your joints like a corset.
A strong musculature not only gives you a longer surfing day, but also reduces surf-specific overload and lets you enjoy the world's most beautiful hobby for longer.
In this article: Exercises for...
Strength training at home - this is important
You will need a rope about four metres long, two snap hooks, the spar of an old boom, your harness and your wetsuit.
Attach the rope to the ceiling, a tree or the roof rack of your motorhome and use the carabiners to fix the boom to the width of your harness line. The carabiners give you an additional training effect, as the fork bar applies a rotational impulse to your wrist during various exercises. This ensures strong forearms, which will guarantee you a longer surfing day in the coming season.
You can vary the level of difficulty for all exercises by changing the distance to the suspension point of the pad. If you get closer, it becomes more difficult. Choose the distance so that you can do 10-15 repetitions at the beginning and then do three sets of each exercise with a 45-second break. Keep varying the distance so that you can do more or fewer repetitions.
The pictures in the galleries show the start and end positions of the exercises. Perform the exercises slowly and cleanly.
Back & arm flexors
Arm flexors & forearms
Chest & arm extensors
Back and core muscles
Abdominal muscles
Legs
