Best Exercises for Surfers: 5 Essential Moves for Wave Performance

If you want to improve your surfing performance, the best exercises for surfers are those that target the exact movement patterns and energy systems used in the water. Generic gym routines won't cut it—you need surf-specific movements that translate directly to better wave-riding performance.

This guide covers the most effective surfing exercises, including movements that build paddle endurance, explosive pop-ups, rotational power, and dynamic balance. These proven exercises will help you paddle stronger, pop up faster, and maintain energy throughout longer surf sessions.

If you want the full "how to train" plan (sets/reps, phases, and sample splits), see our guide to strength training for surfing.

What Makes the Best Exercises for Surfers?

The most effective surfing exercises aren't about building beach muscles—they're about developing functional strength and endurance that directly improves performance in the water.

Effective surf training should:

• Target paddle-specific pulling patterns (lats, shoulders, upper back)
• Build explosive lower-body power (for pop-ups and turns)
• Develop rotational strength and stability (for maneuvers)
• Improve dynamic balance (for stability on the board)
• Enhance joint mobility (especially shoulders and hips)

The following surf-specific movements check all these boxes and form the foundation of any serious surfer's training program.

1. Single-Arm Dumbbell Row: The Most Surf-Specific Exercise

The single-arm row is arguably the most important exercise in any surfer's training arsenal. Why? Because paddling—which accounts for 50-60% of a surf session—is essentially repeated rowing motions.

Source: Farley, O. R., Harris, N. K., & Kilding, A. E. (2012). Physiological demands of competitive surfing. Journal of Strength and Conditioning Research, 26(7), 1887-1896

This movement trains the exact pulling pattern you use when paddling, making it one of the most effective exercises for building paddle power and endurance.

Benefits for Surfing Performance:

• Builds unilateral paddle strength
• Develops lat and upper-back power for stronger strokes
• Improves scapular stability for shoulder health
• Trains anti-rotation through the core (mimicking asymmetrical paddling)

Proper Form and Technique:

1. Hinge at the hips with one hand supported on a bench
2. Pull the dumbbell toward your hip, driving your elbow back
3. Control the lowering phase (don't drop the weight)
4. Keep your core braced and avoid rotating your torso

Recommended volume: 3 sets of 10-12 reps per side

2. Goblet Squat: Essential Lower-Body Power for Pop-Ups

Lower body strength is often overlooked by surfers, but strong legs are critical for explosive pop-ups and powerful turns. The goblet squat builds leg strength while improving hip mobility and squat mechanics—essential for quick transitions from prone to standing.

Benefits for Surfing Performance:

• Builds leg strength for fast, explosive pop-ups
• Improves hip and ankle mobility for deeper compression
• Develops core stability for maintaining posture
• Transfers directly to bottom turns and generating speed

Proper Form and Technique:

1. Hold a dumbbell or kettlebell at chest height
2. Squat down keeping your chest upright and elbows inside your knees
3. Drive through your heels to stand explosively
4. Keep knees tracking over toes throughout the movement

Recommended volume: 3 sets of 8-10 reps

3. Half-Kneeling Press: Shoulder-Friendly Pressing for Surfers

Traditional overhead pressing can aggravate surfer shoulders due to the high volume of overhead paddling. The half-kneeling press builds shoulder strength safely while developing anti-extension core stability—crucial for maintaining proper posture during long paddle sessions.

Benefits for Surfing Performance:

• Builds overhead pressing strength without shoulder strain
• Develops anti-extension core control
• Improves hip flexor mobility (important for pop-ups)
• Teaches vertical force production from an unstable position

Proper Form and Technique:

1. Kneel on one knee with the back knee down
2. Press a dumbbell overhead on the same side as the down knee
3. Keep your ribs down and core engaged—don't arch your back
4. Lower with control and repeat

Recommended volume: 3 sets of 8 reps per side

4. Farmer Carry: Build Grip Strength and Paddle Endurance

Loaded carries are among the most underrated training methods for wave riders. The farmer carry builds crushing grip strength, shoulder stability, and core endurance—all essential qualities for sustained paddling performance and injury prevention.

Benefits for Surfing Performance:

• Builds grip strength that directly transfers to paddle endurance
• Develops shoulder stabilizer muscles that protect against injury
• Strengthens core stability during dynamic movement
• Teaches proper posture under load (mimicking long paddle sessions)

Proper Form and Technique:

1. Pick up heavy dumbbells or kettlebells in each hand
2. Stand tall with shoulders back and chest up
3. Walk with controlled, even steps
4. Don't let the weights swing or lean to either side

Recommended volume: 3 sets of 40-60 meter walks

5. Dead Bug: Core Control for Rotational Power

Core training for surfers isn't about six-pack abs—it's about stability and anti-rotation control. The dead bug teaches your core to resist extension while your limbs move independently, exactly what happens during paddling and pop-ups.

Benefits for Surfing Performance:

• Develops anti-extension core strength (protects your lower back)
• Improves coordination between upper and lower body movements
• Builds muscular endurance in the deep core stabilizers
• Transfers to maintaining board control during rotational maneuvers

Proper Form and Technique:

1. Lie on your back with arms extended toward the ceiling
2. Lift legs to 90 degrees at hips and knees
3. Lower opposite arm and leg simultaneously while keeping your lower back pressed to the floor
4. Return to start position and repeat on the other side

Recommended volume: 3 sets of 10-12 reps per side

How to Program These Surfing Exercises

These movements won't help if you program them incorrectly. Follow these principles when incorporating these exercises into your training routine:

Programming Guidelines:

• Quality over quantity: Perfect form on every rep matters more than lifting heavy
• Moderate loads: Choose weights that challenge you while allowing full control
• Training frequency: 2-4 sessions per week is optimal for most surfers
• Prioritize recovery: Your land training should support your surfing, not interfere with it
• Progressive overload: Gradually increase reps, sets, or weight every 2-3 weeks

For more detailed programming strategies, check out our comprehensive guide on cardio for surfing to complement your strength training.

Sample Workout Using the Best Exercises for Surfers

Here's how to combine these movements into a single training session:

Complete Surf Training Session:

A. Strength Circuit (3 rounds)

• Single-Arm Dumbbell Row – 10 reps per side
• Goblet Squat – 10 reps
• Half-Kneeling Press – 8 reps per side
• Rest 90 seconds between rounds

B. Carry + Core Finisher

• Farmer Carry – 50 meters
• Dead Bug – 10 reps per side
• Rest 60 seconds, repeat 3 times

This combination takes 30-40 minutes and hits all the key movement patterns surfers need for improved performance.

Injury Prevention and Shoulder Health

One of the biggest benefits of these exercises is injury prevention, particularly for the shoulders. Surfers are prone to shoulder impingement and rotator cuff issues due to repetitive overhead paddling motions.

Key Injury Prevention Benefits:

• Single-arm rows strengthen the posterior deltoids and rhomboids
• Half-kneeling presses build shoulder stability without aggravation
• Dead bugs improve scapular control and posture
• Farmer carries develop shoulder endurance and stability

For more specific injury prevention strategies, see our guide on how to prevent shoulder injuries surfing.

Beyond These 5: Additional Essential Movements

While these are the most important exercises to start with, a complete program should also include:

Complementary Exercises:

• Kettlebell swings (hip power and conditioning)
• Pallof press (anti-rotation core strength)
• Single-leg Romanian deadlifts (balance and posterior chain)
• Band pull-aparts (shoulder health and scapular control)
• Reverse lunges (unilateral leg strength and hip mobility)

All of these movements complement the core five and help create a well-rounded training program that addresses every aspect of surf performance.

Progression and Periodization

As you become stronger and more comfortable with these movements, you'll need to progress them to continue seeing improvements:

Progression Strategies:

• Increase load: Add more weight when you can complete all sets with perfect form
• Add volume: Increase sets or reps gradually
• Increase complexity: Progress to single-arm variations or unstable surfaces
• Improve tempo: Focus on controlled eccentrics or explosive concentrics

Looking for a complete program that incorporates all of these exercises? Check out our comprehensive structured surf training program for a structured 4-day weekly program.

The Bottom Line on Training for Wave Performance

These five movements—single-arm rows, goblet squats, half-kneeling presses, farmer carries, and dead bugs—form the foundation of effective strength training for wave riders. They target the exact movement patterns you use in the water without adding unnecessary bulk or compromising joint health.

The key is consistency: incorporate these exercises 2-4 times per week, focus on quality movement, and allow adequate recovery. Your land training should enhance your surfing, not compete with it.

When programmed correctly, this approach will help you paddle stronger, pop up faster, and maintain energy throughout longer surf sessions while reducing your risk of injury.

Ready to Start Training? Get a Complete Surf-Specific Program

Knowing the most effective movements is one thing—programming them into a structured, periodized training plan is another. If you want to take the guesswork out of your land training, the SurfStrength App provides complete, surf-specific workout programs that incorporate all these exercises and more.

Every workout is designed specifically for surfers, with progressions, coaching cues, and exercise demonstrations built in. No more wondering if you're training the right way—just follow the program and watch your surfing improve.

Check out the SurfStrength App and start training with purpose.