Surfing Fitness - Core Strength #7
Advanced Dynamic Balance & Lower Back Strength

By Clayton Beatty BSc
www.totalsurfingfitness.com

The first exercise below is advancement on the stability ball balance twist which we demonstrated in ‘Core Strength Training #6.’ This will challenge all of your core muscles to maintain balance and stability in a moving environment. If you can complete this exercise, then you are well on your way to having good core function. For surfing this means that you will have more control over your turns and maneuvers, and are more likely to land tricks. It also decreases the risk of injury, as your core muscles are the foundation of all movements.

The second exercise is equally challenging and will help develop ankle stability and balance, as well as lower back and hamstring strength. When you surf, most of the time your weight is not equally distributed between your front and back legs, therefore it is important to train balancing on one leg. This exercise will also develop the muscles that run down your spine, which are prone to fatigue from too much paddling.

You can do these exercises 2-3 times per week, and perform 2-3 sets of each.

Stability Ball Balance Lift

• Kneel on the ball whilst holding a weight plate or medicine ball in your hands.

• Starting with the weight plate / medicine ball next to your hip, lift if over your opposite shoulder and then lower it back to your opposite hip.

• If kneeling is too easy, perform the exercise with one foot and one knee on the ball.

• Perform the movement for 30-45 seconds whilst maintaining your balance.

One-Leg Straight-Leg Deadlift (One-Leg SLDL)

• Start with a dumbbell in one hand opposite your support leg.

• Bending forward from the hips and keeping your back straight, slowly lower the dumbbell towards your opposite foot.

• Your free leg should elevate behind you in line with your trunk.

• Both knees can be slightly bent.

• Attempt to touch the dumbbell to the ground just on the outside of your opposite foot.

• Do 8 repetitions per leg. Start with light dumbbells and gradually increase the weight over time.

For more core strength 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.