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Surf Fitness Tips #3 Legs

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Surf Fitness Tips #3 Legs

Welcome back to another Monday morning! Hope you guys had a great weekend, this week we are going to focus on building strength in the legs.
Although on the average day in the UK, the length of rides isn’t exactly epic, but once in a while the waves turn on and the last thing you want is to stack it mid cut back or have your legs give out whilst stomping an air due to fatigue. A lot of people focus mainly on upper body strength due to pop ups and the amount of paddling involved and legs get forgotten about. The exercises are simple and can be done anywhere. You can also incorporate these in your pre surf warm up.
Do you even Squat Bro?
Start off with body weight squats, yep squats again! Stand with your feet shoulder width apart, toes facing forwards with your chin up off of your chest whilst maintaining a neutral spine and do not lock out your joints. Keep that back strong with your core engaged. Squat down until your thighs are parallel with the floor, if you can go deeper the do so. Doing this will build strength and muscle in your legs, hip flexors and glutes. three sets of 15-20 before a surf should suffice. 6 sets if you’re doing a workout, 2-3 times a week.
Squats will also strengthen your knees and with these added muscles you will be able to put more power through your turns, leading to bigger spray off the top and will also help absorb impact if you’re busting airs.


Another exercise is lunges, these will have similar effects to the squats but they will help your balance too. You can advance these exercises by adding jumps into it. This will add an explosive movement to them both. So as you come up from the squat jump up then land in the same position. With the lunges jump as you come up and switch legs in the air.
If you are doing these for endurance then try 4 sets of 18 with a minutes rest. Do this 2-3 times a week.


Next week I will be giving you a 2 week pre surf trip workout as I know many of you are looking to #escapewinter
Stay stoked people!

Hans van Mourik

Co-founder SurfaWhile, ♥️ tech, travel, sports & outdoors.

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