Lower Body Training #1
Lower Body Training #1
Having superior lower body strength and stability is important for surfers wishing to take their surfing to the next level. Whilst riding a wave you are generally standing in some variation of a squat position. Keeping your leg muscles strong and in balance will enable you to maintain your balance whilst crouching in a barrel, carving down the face or landing massive airs.
The following exercises are basic leg strength exercises all surfers should master before moving on to more advanced exercises. The first is a basic squat and the second exercise is a split squat. A split squat will start to develop single leg strength which is important as your weight is rarely distributed evenly through both legs when surfing.
You can do these exercises 2-3 times per week, and perform 2-3 sets of each.
- Stand with your feet shoulder width apart or slightly greater and hands behind your head.
- Keep your back flat, bent from your knees and as you squat push your hips back and push your bodyweight through your heels as if you are sitting down onto a chair.
- Your knees should go over the top of your feet.
- Do 15-20 repetitions.
Bodyweight Split Squat
- Start in a lunge position with one foot in front of the other.
- Keeping your body in an upright position, lower your back knee towards the ground stopping just short of touching.
- Your front knee should end up directly over your ankle.
- Push back up to the start position.
- Do 10 repetitions per leg.
For more functional exercises for surfers, visit totalsurfingfitness.com. Here you will find a complete functional training program designed specifically for surfers, which includes training for core strength, balance, cardiovascular fitness, upper & lower body strength and flexibility.
Clayton Beatty is the fitness expert behind TotalSurfingFitness.com, a website dedicated to functional training for surfers. Clayton holds a BSc Degree in Human Movement, is a Certified Fitness Trainer and grew up surfing the Margaret River region in Western Australia. If you would like to learn more visit his website at www.totalsurfingfitness.com.
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