Getting out on that clear, blue water is all surfers want to do—but what happens when you’re trying to paddle out into the waves and get exhausted before you’re even up on your board? That’s when you know it’s time to work on your strength for paddling. What kind of exercises can you do to improve your paddling?
While all these exercises either work on your balance or your arm strength, how can you do these at home? You just need a few simple items before you start your workout to improve your paddling. Read on to find out more.
1. Side Arm Raises (with Arm Circles)
This is a very easy exercise that doesn’t require any equipment, although it can be done with dumbbells if you wish. This exercise focuses on engaging the deltoids, which are used when you raise your arm and start the action of paddling through the water.
Stand with your feet shoulder-width apart, keeping your hands at your sides. With your palms facing towards you, raise your arms to the sides so they are at shoulder height, and then return to their starting position. You can add dumbbells to increase resistance, and you keep your arms raised as long as possible to increase your strength.
When you have mastered the sidearm raise, you can up the ante with arm circles—when you lift your arms into the air, start making small circles with your extended arms, either clockwise or counterclockwise. Continue this exercise as needed. This is also a good exercise to prepare before going out into the water.
2. Above the Head Arm Raises
This exercise is similar to the sidearm raises, as they work your deltoids along with working on your shoulders. Keeping your head and chin straight, stand again with your arms at your sides and your feet shoulder-width apart. Raise your hands above your head without bending your elbows, then lower them back down. Repeat the exercise.
3. Paddle Pulls with Resistance Band
Paddle pulls will help you to gain arm strength for paddling your board along with keeping yourself stable on top of your surfboard. For this exercise, you will need a resistance band connected to either a wall or a heavy object and a box or raised platform to simulate your board on the waves. You will start by lying on the box on your stomach, allowing yourself to lift your chest and head off the boxes.
To start this exercise, take the resistance band in your hands, holding both ends at the same length in front of you. Pull back both arms, keeping them slightly bent all the way to your waist. Return your hands to the starting position and repeat this exercise.
The second part of this exercise is to simulate the action of swimming. Start with both bands in front of you but start pulling back with just your right or left hand until it reaches past your waist, then return it back to your starting position. Do the same with your other hand, alternating between the two as you complete this exercise.
4. Paddle Pulls with Weights
Much like the paddle pull with the resistance band, this exercise is meant to increase your arm strength specifically for paddling, along with helping you with your balance on your board. Because it simulates the act of paddling in the water while meeting resistance, it activates the muscles you use when surfing. Because of the weight and the circle with the weight, you will have better precise motions in the water.
You will need your box or platform and free weight, size, and weight of your choosing. Lay down with your stomach on the box or platform to begin this exercise.
You will need to rest one arm against your side, and with your other hand, take the weight. Move it back towards your chest, then behind you in a circle, bringing it back to your chest. Repeat this exercise with your other arm.
5. Dumbbell Paddle Pull
This exercise is similar to both the paddle pulls but gives you better core stability for endurance and control when you are paddling. Start by laying on the floor on your stomach and lifting your chest and feet off the ground. With a dumbbell, bring it to your chest while extending out your other hand in a paddling motion. Repeat the exercise with the dumbbell on your other arm.
Looking to improve your surfing stance? Find out how to do so here.
6. Dumbbell Presses on a BOSU Ball
The next exercise takes you off the floor and onto a BOSU Ball. This exercise will help you to maintain your balance on your board while working your arm muscles, which will in turn help your paddling.
Using a hemisphere ball on the floor, step onto the top with a dumbbell in each hand. Holding your wrists towards your chest, rotate them out to your shoulders, keeping your arms at right angles, before raising them straight above your head. Bring them back down to right angles, then to your chest, to complete the exercise.
For something more challenging, do the same exercise but balance on one leg.
7. Barbell Presses on a BOSU Ball
Much like the dumbbell presses, you can gain strength and balance using a barbell as you did with the dumbbells on your BOSU ball. This exercise helps you to gain muscle in your shoulders and your back while engaging your core and leg muscles.
Crouch on your BOSU ball with your barbell hanging towards the ground. Keeping your back straight, pull the barbell up towards your stomach while staying in the crouched position. Repeat the exercise.
8. Tricep Pulls
You don’t have to be doing balance work to practice your paddling—using a cable machine or resistance bands, you can work your triceps, which are used extensively when you are paddling on your surfboard.
Face away from the machine or wall while keeping your feet apart at shoulder width and bend your knees. Hold the cables in an unflexed position behind your head. Pull your hands forward to in front of your head, trying to keep your arms straight while maintaining your body position.
You don’t need to have a machine in order to work your triceps—you can also stretch your triceps by raising your arm up, bending it, and placing it on your back. With your other hand, apply pressure on the elbow, stretching out your muscle, and repeat.
9. Push-Ups (with Additions)
If you’re looking for an exercise that you can do anywhere, look no further than the tried-and-true push-up. Because it not only engages your strength but also your balance, it is a fantastic exercise to do to work on your paddling. When you add the rotation, it also works your abs and flexibility, which are two very important aspects of surfing.
Put yourself in the push-up position—keep your hands on the floor and your arms under your shoulders. Bend your elbows to go down to the floor for the push-up. Raise yourself up to complete a push-up without rotation.
To add the rotation, when you raise up, turn your upper body while keeping your feet still against the floor. Extend one arm upwards, turning it into a side plank. Once extended, return your hand back to the floor. Repeat on the other side.
You can also turn a push-up into a hover push-up—when you raise up, move your body to the left and right before you come back down. This shift will engage different parts of your muscles to build your strength and endurance.
You can also work on your triceps and do a less engaging push-up by doing a lower hold push-up. Start in the same push-up position, but as you lower your body to complete the push-up, keep your elbows at a 90-degree angle and hold. This exercise will also engage your core, which will help in surfing.
10. Cat-Cow Pose
Not all exercises are for building strength while paddling—you also need to focus on your back and your posture. This yoga pose will help both your spine and prepare you for paddling out into the next wave by increasing your balance and helping you with your paddling posture.
Facing the floor, put your hands under your shoulders and your knees under your hips. Make sure to take deep breaths, shift so your head moves towards the ceiling, your stomach comes closer to the floor, and your shoulders rollback. Curve your back up as you exhale, letting your head come back down.
If you want to find a way to elevate your exercises, there are surf training machines on the market, like this Vasa Trainer Pro or a rowing machine. While specialized equipment isn’t needed to gain better strength and balance for surfing, if you’re looking to maximize your time and your budget allows, consider getting this equipment to up your paddling game. Regardless of how you get there, remember the end goal—getting back out on that water!
Please note: This blog post is for educational purposes only and does not constitute legal or medical advice. Please consult a legal expert or medical professional to address your specific needs.