Published by Angela Sanchez on August 7, 2019

Surf Exercises the Pros Use

Fabulous Surfing Exercises – Straight from the Pros!

Surf’s up Dude! Surfing is arguably one of the coolest sports on earth and they also develop a surfing app for your mobile. All the pros work out to achieve maximum skills and catch all the best waves. Do you have a work out regime to help up your surfing game? Implementing surfing exercises to help you ride more waves is a pretty smart move, wouldn’t you say? Start using the following techniques and you’re pretty much guaranteed to quadruple your wave count! No surfer forgets their first wave, a single moment in time combining the utmost balance and skill as you become one with the ocean. Conquer the waves like the pros do! You wont be able to wipe the smile off your face when you start noticing how these simple exercises work like magic.

As you probably know by now, surfing ain’t for the faint of heart. Huge waves and a wild ocean are enough to send anyone who’s not committed running in the opposite direction. You don’t have to be scared or intimidated by your current surf skills. Even the most advanced surfer benefits from proper training and conditioning. Being savvy on the waves takes skill, balance and strength of body and mind. You’ll need to be both physically and mentally fit in order to reach your full game. Pro surfers like Dean Randazzo are masters of their craft and will all tell you that they stick to a pretty regimented work out to make sure they never miss a wave. Here are a few surfing exercises recommended by Dean himself that you can start using today to help you surf to your highest potential. All you need to get started are a willingness to become the best surfer you can be, a medicine ball, and a good attitude! Most of these surfing exercises are designed to build core strength and flexibility.

1. Medicine-Ball Jackknife
Begin by grasping the medicine ball with both of your hands. While lying flat on your back, raise your legs straight up in the air and extent your arms up past your head. Tighten your abs and core completely and slowly with control bring your legs and arms up together until your body forms a V. Try to see if you can touch the ball to your feet without bending your legs at the knees. Hold this position for one count, then slowly return your limbs to the original position. Build up your strength till you can do three sets of 15 repetitions.

2. Swiss Medicine Ball Pullover
Start by sitting on a Swiss ball with your feet completely flat on the floor and your medicine ball firmly in your hands. Slide your body forward on the ball and slowly lie down with your thighs and torso parallel to the ground. Contract your abs tightly to raise your torso up as if you were throwing the ball forward. Hold this position for a single count, then return to the starting position again. Build up to doing three sets of 15 repetitions.

3. Dumbbell Shoulder Rotation & Dumbbell Flat Rotational Push
Start by standing with your feet about shoulder-width apart, keeping your knees slightly bent. Hold a 5-pound dumbbell in each of your hands. Begin by raising your arms out to both sides at shoulder level and move your hands in slow, controlled circles. It doesn’t matter what side you start on, but make sure to do 20 circles, then switch directions for 20 more. You need to keep each side even. To complete the dumbbell shoulder rotation exercise, drop your arms down to your sides and with slow controlled movements, swing your right arm back and over as if you were paddling through a wave. Do 20 repetitions with your starting arm, then repeat with the other arm.

For the dumbbell flat rotational push, start with a 25-pound dumbbell in each of your hands and lie flat on your back on a bench or raised surface. Hold the weights in close to your chest, with your palms facing down towards your feet. Quickly and with control, press the weights up and out, extending your arms as far as you can and simultaneously rotating your hands to come to a finish with your palms facing inward. Hold this for one count and then slowly return to the original position. Build up to be able to complete three sets of 15 repetitions for each work out.

4. Medicine-Ball Coil Jump
Begin by standing with your feet about shoulder-width apart, holding a medicine ball firmly in both hands. Extend your arms high above so the ball is straight over your head. Bend your knees slightly, then explode upward with controlled movement, bringing your knees up toward your chest as you jump up. Try to land as softly as you can and spring back up quickly. Again, build up to being able to complete three sets of 15 repetitions.

Pro Surfer Dean Randazzo does these exercises at least 3 times a week in addition to alternating swimming, jogging and of course, surfing! You never want to bulk up too much or become stiff…staying flexible and lithe is key to fully experiencing the benefits of the previous set of surfing exercises. Stretching and yoga are also great ways to make sure you’re getting the most out of your surf. Make surfing more enjoyable!

Brave those waves baby!

Mike Coolage has surfed every ocean on earth and enjoys writing on his travels and sharing tips and techniques that have helped him over his 20+ years catching waves. When he’s not surfing, he’s dreaming about surfing, writing about surfing and building his own custom boards. He is currently a freelance writer for many sites and publications, including

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