4 Core Moves for Surfers

Your core is SO important for surfing! Whether it’s helping you balance on the waves, getting your feet under you quickly, or turning your board, you need to train your core from multiple angles for surfing. Complete 3-4 sets of the following movements. I included reps with each movement to make it a bit easier for you!

Move 1: Kettlebell Around the Worlds

Balance on one foot with your other foot as a kickstand and pass the kettlebell around your body in a circular motion. Maintain a tight core throughout this movement to help you balance. Complete 5 reps in each direction on each side.

Move 2: Turkish Get-Ups

This is a doozy, so start without weight if you need to! Begin lying on your back with the kettlebell in the air and the same knee bent so that your foot is on the ground. Engage your core as you sit up toward your straight leg. Then drive the foot of your bent knee into the floor as you lift your hips up and swing your other leg under you, coming to a kneeling lunge. Stand up and then reverse the order back down: reverse lunge, lift the hips and swing the leg out, sit down on your butt, then roll down onto your back. Perform 3-5 reps per side.

Move 3: Split Stance Teapots

In a split stance, hold a kettlebell or dumbbell on the outside of your front leg. Tighten your core and lean over to the side until you feel a stretch in the opposite side. Then come back up to the starting position. Perform 8-10 reps per side.

Move 4: Landmine Clean and Rotation

Set up your landmine against a sturdy wall or corner of the space. Stand to one side facing the barbell, and use your innermost hand to grab onto the barbell. Engage your core and use your legs to lift to bar off of the ground before quickly bringing your other hand to the bar and rotating toward the fixed point of the barbell. Carefully return to the start and repeat for 8 reps per side.

*If you don’t have access to a landmine setup, you can set up a barbell with two plates on the floor on either side, pressed up against the wall. Make sure to wrap a towel around the barbell to protect it from getting scratched.

If you need more visuals, check out my reel here!

If you enjoyed this workout, check out my 6-week Built to Surf Strength training program! It’ll help you feel prepared for your surf trip or to feel more confident at your local break.