How to Build Upper Body Strength for Surfing

Want to surf better and longer? Build your upper body strength.
Strong shoulders, back, arms, and core muscles are essential for paddling, catching waves, and staying balanced on your board. Here’s what you need to know:

• Key Benefits: Faster paddling, better wave entry, improved endurance, and reduced injury risks.
• Muscles to Focus On: Lats, deltoids, chest, triceps, biceps, and core.
• Best Exercises: Push-up variations, rows, resistance band drills, and explosive moves like medicine ball slams.
• Training Plan: Warm-up, targeted strength exercises, mobility work, and recovery routines.

Consistency is key. Start with manageable workouts, prioritize proper form, and gradually increase intensity to see results. Ready to hit the waves stronger? Let’s dive in.

How to Surf Better - Core and Upper Body Workout for Surfers

Main Muscles Used in Surfing

Understanding which muscles are key for surfing can help you focus your training and improve paddling, wave-catching, and overall performance.

Back and Shoulder Muscles

Your back and shoulders are the driving force behind paddling:

• Latissimus Dorsi (Lats): These large back muscles generate power for each paddle stroke.
• Deltoids: The shoulder muscles work hard during paddling. The front (anterior) deltoids initiate the paddle, while the rear (posterior) deltoids help recover your arms for the next stroke.
• Trapezius (Traps): These upper back muscles stabilize your shoulder blades, ensuring proper paddling form and reducing strain.

Let’s move on to how your chest and arms contribute to explosive movements.

Chest and Arm Muscles

Your chest and arms provide the strength for quick pop-ups and maintaining control on the wave:

• Pectoralis Major (Chest): Crucial for the push-up motion during pop-ups, helping you transition from lying down to standing.
• Triceps: Located on the back of your upper arms, these muscles extend your elbows during pop-ups and provide stability while paddling.
• Biceps: Though not the main paddling muscles, they assist during the pulling phase and help with arm positioning when riding waves.

Strong arms and chest muscles are essential, but your core is the key to balance and control.

Core Strength

Your core muscles tie everything together, providing stability and control:

• Rectus Abdominis: These front abdominal muscles help with balance and board control during turns.
• Obliques: Located on the sides of your core, these muscles are essential for the twisting motions needed in bottom turns and cutbacks.
• Lower Back Muscles: The erector spinae supports proper paddling posture and helps prevent strain during long sessions.

Strengthening these muscle groups with targeted exercises will help you surf more effectively. Up next, we’ll explore specific workouts to build this strength.

Best Upper Body Exercises for Surfing

Building upper body strength for surfing means focusing on exercises that mimic paddling motions and explosive pop-ups. Here's a breakdown of exercises to enhance your performance.

Push-Up Variations for Pop-Ups

Push-ups are essential for building the strength and control needed for smooth pop-ups.

Standard Push-Ups

• Keep your elbows at a 45-degree angle from your body.
• Maintain a straight line from your head to your heels.
• Lower your chest until it's about 2 inches from the ground.

Aim for 3 sets of 12–15 reps.

Diamond Push-Ups

• Position your hands close together, forming a diamond shape with your thumbs and index fingers.
• Focus on engaging your triceps.
• Keep your core tight throughout the movement.

Do 3 sets of 8–10 reps.

Next, let’s focus on your back muscles to improve paddling strength.

Back Strength Exercises

These exercises target the muscles responsible for paddling power and shoulder stability:

Swimming-Specific Movements

• Resistance band paddle pulls
• Prone Y-raises on a stability ball
• Paddle simulations using a cable machine

These exercises are designed to replicate paddling motions, making them perfect for surfers.

Explosive Power Training

Power moves are key for quick transitions and bursts of energy during surfing.

Medicine Ball Slams

• Use a 10–15 lb medicine ball.
• Throw the ball overhead with force and immediately repeat.
• Perform 4 sets of 30 seconds.

Kettlebell Clean and Press

• Choose a weight that allows for 8–10 controlled reps.
• Use your hips to drive the kettlebell upward.
• Keep your core engaged throughout the motion.
• Complete 3 sets of 8–10 reps per side.

Plyometric Push-Ups

• Push off the ground explosively from a standard push-up position.
• Add a clap mid-air for an extra challenge.
• Perform 3 sets of 6–8 reps.

These exercises will help you build the strength, control, and power needed to excel in surfing.

Weekly Workout Plan for Surfers

Pre and Post Workout Routines

Warming up before a workout and cooling down afterward are crucial steps to help avoid injuries and get the most out of your training.

Pre-Workout Routine (15–20 minutes)
Start with dynamic stretches to prepare your body:

• Arm circles: 30 seconds in each direction
• Shoulder blade squeezes: 2 sets of 15 reps
• Thoracic spine rotations: 10 rotations per side

Post-Workout Routine (15 minutes)
End your session with static stretches to aid recovery:

• Child's pose: Relieves tension in the spine
• Thread the needle: Loosens up the rotator cuffs
• Cat-cow stretch: Improves spinal mobility
• Downward dog: Enhances shoulder flexibility

These routines are simple yet effective ways to boost your performance and recovery.

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Training Safety Guidelines

Joint and Muscle Mobility

Good joint mobility is the foundation of strength and surfing performance. It helps you move efficiently and reduces the risk of injury.

Key Mobility Exercises:

• Use a resistance band for shoulder dislocates: 2 sets of 10 reps.
• Stretch your wrist flexors and extensors before paddling drills.
• Perform scapular wall slides to improve shoulder blade movement.

Dynamic Mobility Work:

• Spend 5–10 minutes on thoracic mobility drills before workouts.
• Include shoulder CARs (Controlled Articular Rotations) in your warm-up.
• Add ankle mobility exercises to improve balance during pop-ups.

Recovery Time and Methods

Once you've worked on mobility, recovery becomes the next priority. It helps prevent overtraining and supports steady progress.

Recovery Tips:

• Take 48 hours between intense sessions. On rest days, try 15–20 minutes of light swimming or yoga.
• Stay hydrated - drink 0.5–1 gallon of water daily.
• Eat 0.8–1 gram of protein per pound of body weight.

Active Recovery Ideas:

• Gentle yoga that focuses on upper body stretches.
• Use a foam roller for self-myofascial release.

Avoiding Common Injuries

Staying injury-free is essential for consistent progress in surfing.

Prevention Tips:

• Rotator Cuff Problems: Strengthen external rotators using resistance bands.
• Lower Back Strain: Practice proper form during pop-ups.
• Shoulder Impingement: Balance pushing and pulling exercises equally.

Watch for These Warning Signs:

• Sharp pain during paddling.
• Reduced shoulder range of motion.
• Muscle soreness lasting more than 72 hours.

Training Resources in Bali

Incorporating professional facilities into your routine can significantly improve your strength training and surfing performance. Bali offers surf camps that combine expert guidance with structured training programs to help you get the most out of your sessions.

Find Surf Camp Bali

The right environment plays a big role in boosting your surfing fitness. With Find Surf Camp Bali, you can filter camps based on amenities and training facilities that align with your specific goals.

Training Locations and Facilities

Canggu and Uluwatu are two key areas that cater to training enthusiasts. Camps in Canggu often include:

• Gyms equipped for strength training
• Experienced surf trainers
• Spaces for video analysis

These facilities are designed to support exercises like TRX rows and resistance training, while also offering areas for recovery to keep you in top shape.

Key Training Amenities

Program Options to Look For

Look for camps that offer a mix of:

• Strength training sessions before surfing
• Evening mobility workouts
• Recovery-focused facilities
• Professional coaching for technique improvement

These features not only complement your upper body training but also ensure you’re practicing with proper form under expert supervision.

Conclusion

This guide offers exercises and methods designed to build the strength required for effective paddling and catching waves. The key is consistency: begin with workouts you can handle and gradually increase the intensity as your strength grows. Prioritizing proper form is crucial - not only to get the best results but also to avoid injuries. If you're looking for more structured support, consider exploring surf-specific training programs.

For those seeking professional guidance, Find Surf Camp Bali provides access to expert coaching and specialized facilities that can enhance your training and help you progress more efficiently.

Stick with these techniques, and you'll notice improvements in your paddling speed and wave-catching ability. Strengthening your upper body directly impacts your performance in the water. Stay dedicated, pay attention to your body's limits, and enjoy the process of becoming a stronger and more skilled surfer.

FAQs

How often should I do upper body strength exercises to improve my surfing skills?

To see noticeable improvements in your surfing performance, aim to perform upper body strength exercises 3 to 4 times per week. This frequency allows your muscles to build strength while giving them enough time to recover. Consistency is key, so try to stick to a regular schedule.

Focus on exercises that target paddling and wave-catching movements, such as push-ups, pull-ups, and resistance band rows. Over time, you'll build the endurance and power needed to stay strong during long surf sessions. Remember to listen to your body and adjust intensity or frequency if you feel overly fatigued or sore.

What mistakes should I avoid when doing upper body exercises for surfing?

When training for upper body strength to improve your surfing, it's important to avoid a few common mistakes to ensure you're building strength effectively and safely.

1. Overtraining: Pushing yourself too hard without proper rest can lead to fatigue or injury. Make sure to include rest days in your routine to allow muscle recovery.
2. Poor Form: Using incorrect technique during exercises like push-ups, pull-ups, or paddling drills can strain your muscles and joints. Focus on proper form, even if it means starting with fewer reps.
3. Neglecting Balance: Surfing requires a balance of strength across your upper body and core. Avoid focusing solely on one muscle group, such as arms or shoulders, and include exercises that work the chest, back, and core too.

By addressing these mistakes, you'll build strength more efficiently and be better prepared for paddling and catching waves out on the water.

What are some ways to adapt upper body exercises if I don’t have access to equipment or a gym?

You can still build upper body strength for surfing even without equipment or a gym. Focus on bodyweight exercises like push-ups, tricep dips (using a sturdy chair or bench), and planks to target key muscle groups. Incorporate variations such as wide-grip push-ups or side planks to engage more muscles.

If you have access to resistance bands, they’re a great portable option for exercises like rows or shoulder presses. Swimming or practicing paddling motions in a pool can also mimic the movements needed for surfing, helping you build strength and endurance. The key is consistency and gradually increasing intensity as your strength improves.

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