08/03/2026
🌊 5 Exercises I’m Using to Become a Better Surfer
I’ve been surfing for over 20 years, but transitioning from a longboard to a shorter board has exposed mobility restrictions and movement limitations I didn’t realize I had. Instead of just getting stronger, I’m focusing on exercises that improve strength, mobility, stability, and rotation because those are the qualities that transfer to the water.
1️⃣ ATG Split Squat
Builds single-leg strength and hip mobility. I love this one because I feel it in my hip flexors, and improving that mobility has helped my pop-up.
👉 2–3 sets x 6–10 reps/leg
2️⃣ Kettlebell Windmill
Develops hip, shoulder, and T-spine mobility while challenging core stability. I’m especially tight through my T-spine, so this helps me rotate and look over my shoulder while paddling for waves.
👉 2–3 sets x 6–8 reps/side
3️⃣ Shoulder Airplanes
A rotational variation of a traditional row that improves T-spine rotation and shoulder control. Surfing happens in all three planes of motion, so I like training that way too.
👉 2–3 sets x 5–8 reps/side
4️⃣ Hanging
Improves shoulder mobility while lengthening the lats. Since I struggle to get my arms fully overhead, this has been huge for making my paddling more efficient.
👉 2–3 sets x 20–45 seconds
5️⃣ Half-Kneeling Lateral Landmine Press
Builds upper-body strength while forcing me to rotate and reach overhead, two qualities I need more of for surfing.
👉 2–3 sets x 8–12 reps/side
🌊 GIVEAWAY! 🌊
Because surfing better starts both in and out of the water, we’re teaming up with Surf School Santa Cruz to help one surfer improve both.
🏄 A FREE Surf Lesson
💪 A FREE Surfer Performance Session at Paradigm Sport Stars
To enter:
✔️ Follow both accounts
✔️ Like this post
✔️ Comment the ONE thing you want to improve most about your surfing
Bonus: Tag a friend who’s learning to surf!
📅 Winner will be announced on Friday, August 7th.
Let’s help you move better, surf better, and have more fun in the water. 🌊
