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Rich McNabb

Posted: February 23, 2020

Surf workout: Strength training

Maximise your time out of the water with strength training to improve your surfing.

Image credit:

Ambitious Studio* | Rick Barrett

1. Warm up

  1. Calf extensions (3 x 15)
  2. Hip abduction – out (3 x 15)
  3. Hip abduction – in (3 x 15)
  4. Hip plank (3 x 15)
  5. Foam roller back (1 min)

2. Strength: Part one

  1. Row (3 x 15)
  2. Chest Press (3 x 15)
  3. Shoulder Press (3 x 15)
  4. Vertical row (3 x 15)

3. Strength: Part two

  1. Cable Bicep (3 x 15)
  2. Cable Tricep (3 x 15)
  3. Lat pulldown (3 x 15)

4. Core

  1. 7 Minute abdominal workout

Let's collaborate

If this sounds like the way you like to work, get in contact to tell me a little about yourself and your project and I'd be happy to help. Send me an email at hello@richmcnabb.com.