Currently 11, overcast clouds, at Bells Beach Victoria

Presented by

Kieser / Surf Better Now Iso Workout

Brought to you by Kieser Australia

Editors Note: This post was published during the COVID-19 pandemic and the lengthy restrictions on movement in Victoria. Regardless this is a great workout to improve your surfing! 

With the ongoing COVID-19 restrictions in Victoria, many of us are finding it hard to maintain our usual exercise routine.

This can lead to pain as our bodies weaken and can cause potential injuries when we return to our usual level of activity. However, there are still ways to train the muscles used while surfing if you’re stuck at home.

Sports Physiotherapist at Kieser Torquay, Richard Wallace, says “While we might not be able to go surfing much at the moment, there is still plenty we can do at home to improve our skills on the water.

The Australian Physical Activity Guidelines recommend two strength training sessions per week and it is important to keep this up – no matter your age, your fitness level or your need to isolate at home”.

Richard and the team at Kieser have developed an at-home program of 11 exercises designed specifically for surfers to prepare you for bigger waves and build strength and balance for more maneuverability on the board.

You may not see the same results as you would with an in-clinic program on specialty strengthening equipment, however you can expect to see an improvement to your surfing by exercising at home, as well as prevent possible injuries.

This program is for intermediate level surfers and is designed to:

·      Improve trunk strength in order to prevent back and hip pain

·      Build strength in your upper back and shoulders for extra power when paddling

·      Improve conditioning to facilitate more time in the surf

The program is designed to be completed 2-3 times per week and should take around 30 minutes to complete.

If you would like a customised program or need advice from a Physio, call your local Kieser location. Clinics are still open for Physiotherapy and 1:1 Assisted Training sessions as well as telehealth, and will soon be open again for independent training.

Intermediate program to improve your surfing:

Thoracic extension

Start by lying on the floor and place a firmly rolled up towel or Foam Roller behind the mid-back at the area to be stretched. With hands either above or behind your head, extend back over the towel, keeping your buttocks on the floor. Hold for 60 seconds and be sure to discontinue if the exercise exacerbates pain.

Lower back/Hip stretch

Start by lying on your back with your knees bent. Lift one leg and rest your ankle on the opposite knee. Rotate the hips and bring your bent knee across the body towards the ground. Hold for 30-60 seconds on each side.

Hip abduction

Start by lying on one side with your bottom leg slightly bent if more comfortable. Keep your top leg in line with the trunk or slightly behind. Keep your back straight by engaging the trunk muscles to stiffen the spine. Lift your leg, keeping the hips forward and foot neutral. Perform the exercise for 90-120 seconds on each side.


Double leg bridge

Start lying on the ground and bend both knees with feet on the ground, keeping the knees level. Push through your heel to lift the pelvis using your buttock muscles. Ensure your shoulders, hip and knees are aligned and the pelvis is not sagging on the non-weight bearing side. Ensure you do not over-extend your lower back. Perform the exercise for 90-120 seconds. You can progress this exercise to single leg bridges by lifting one leg while keeping the knees level and repeat with the alternate leg.

Roman chair

Start lying face down on a bed with the edge of the bed at your lower chest. Lower your trunk slowly and return back to neutral. Perform the exercise for 90-120 seconds and be sure not to over-extend backwards. Ideally you attempt to lengthen your spine as you lift, keeping the spine neutral. You may need a partner to hold your ankles for this exercise.


Sit up in a “V” position, bringing your legs up at the same time while keeping them straight. Reach your torso up to meet your toes and then lie back down. Perform the exercise for 90-120 seconds.


Lie on your side with your body in a straight line. Place your elbow directly below your shoulder. Engage your trunk muscles to stiffen the spine. Lift your hips off the floor to bring your spine into neutral. Hold the position for 20-90 seconds and repeat on your alternate side. You can progress this exercise by combining the Hip abduction exercise in this position.

Standing shoulder extension

Stand holding a resistance band at a low height. Keep your back straight and tall. Pull the band away from the body, squeezing your shoulder blades back and down. Pause and slowly return to the start position. Repeat the exercise for 90-120 seconds and repeat on the alternate side.

Weighted fly

Lie on your back with weights in both hands. Bring your arms up to meet at the top. Hold and return to the start position. Move slowly and repeat the exercise for 90-120 seconds.

Reverse weighted fly

Stand with your dumbbells in hands and engage the trunk muscles to stiffen the spine. Bend at the hips keeping the back straight. Keeping the shoulders down, lift the arms up to level of body. Ensure to pull shoulders down and back through the exercise. Pause at the top of the movement and slowly return to the start position. Repeat the exercise for 90-120 seconds.

Standing or kneeling lat pulldown

Stand holding a resistance band that is positioned at a height above your highest reach. Keep your back straight and tall. Pull the band with both hands down to the body, bringing your elbows to your side and squeezing your shoulder blades back and down. Pause and slowly return to the start position. Repeat the exercise for 90-120 seconds.

Want more information on specific surfing technique? View the following exclusive Surf Better Now member blog entries below.

What can skateboarding do to help your surfing?

Tightening the backhand at URBNSURF BLOG.

Critical Backside Surfing with Connor O’Leary VLOG.

Speed In Artificial Waves BLOG.

Loading Up the Backside Bottom Turn with Connor O’Leary VLOG.

Wave Entry at URBNSURF is everything BLOG.

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