Bagasbas Kite Surf Inn
jay love
surf to school

Daet Blog Posts




Workouts For Surfers

Workouts for Surfers

By Clayton Beatty BSc

Wouldn’t you like to be able to surf harder and longer, get more barrels, bust bigger airs and surf with more style? And wouldn’t you like to be able to accomplish this without even getting wet?

Surfing has reached a new level of professionalism in recent years, with pros opting to train harder and smarter in an effort to increase their performance out in the waves.

Mick Fanning’s rise to the top was driven by his dedicated approach to his fitness regime after a debilitating hamstring injury. Taj Burrow has personal trainer (Bra Boy – John Gannon) flown around on tour to keep him in peak physical condition at all times. Obviously fitness training for surfing is becoming more and more important to the top professionals.

So what can the rest of us mere mortals do to improve our surfing ability whilst stuck on dry land?

The secret lies in functional training.

What is functional training?

Most fitness programs created by fitness trainers are designed for bodybuilders not athletes. Generally these programs are generic in nature and do not tailor to the specific needs of the sport.

Functional training is working out using exercises that have movements similar to that used in the sport, in this case, surfing. It is basically training for a specific purpose.

From a performance perspective, functional training overloads your body whilst you are doing similar movements to that you would use whilst out in the surf. Your body then adapts to this overload and the result is that these movements are easier to perform whilst surfing.

There are many movements your body undertakes whilst surfing including paddling, pushing, squatting and twisting just to name a few. Therefore it is important any functional training program incorporates core strength, balance, upper body strength and lower body strength.

The following functional exercises are designed specifically to improve your surfing ability. All you need is a stability ball and a dumbbell or weight plate.
Swiss Ball Pushup ASwiss Ball Pushup BSwiss Ball Pushup C






SB Russian Twist ASB Russian Twist BSB Russian Twist C






SB Split Squat ASB Split Squat BSB Split Squat C





Clayton Beatty is the fitness expert behind Total Surfing Fitness, a website dedicated to functional fitness training for surfers. Clayton holds a BSc Degree in Human Movement and is a Qualified Exercise Scientist. If you would like to learn more visit his website at

Leave a Reply