As you prepare to enjoy your surfing holiday at the best surf camp- Original Surf Morocco– one of the basic movements you need to master is the “Pop Up.” It’s a skill that will help you get to your feet smoothly and efficiently, and this is required for a great wave-riding experience. That’s why as a beginner who doesn’t want to watch the first section break down the line, miss the wave, or tumble over the fall, you need to practice the best exercises for surfing pop-up.

If you’ve ever watched a group of surfers, you will notice that the experts find it easy to maneuver from the prone to the standing position, and that’s why as a beginner you need to try some workouts for surfing pop up before getting on the board.

That being said, note that an efficient pop up will:

• Make it easy for you to get into difficult waves
• Fast track your movement down the line
• Set you up for a better opening maneuver

Hence, you need to be flexible in your hips and back, have a strong and stable core, and build power in your upper body. That’s why you need to try exercises to improve your surfing pop up.

Best Exercises for Surfing Pop Up

You don’t have to spend too much time on weird exercise variations to improve your pop up. Yeah, with some simple pop up exercises for beginners (which you’ll learn in this piece), you can build core strength and power from the ground to help you achieve a faster and more explosive pop up.

These exercises will help you work on the foundation for great pop up, which include:

• Flexibility
• Pushing strength and power
• Bend pattern (hip pull)
• Core integration
• Skill integration

But note that your body must be in good form and you must have met all the basic strength and flexibility requirements before attempting to challenge the actual skill. Unfortunately, a lot of “functional” training attempts do the otherwise, but this only cripples your ability to progress to your skill improvement.

So below are the best exercises for surfing pop up that you can try as a beginner to help work on the foundation for better surfing experience:

1. Push-Ups

 

 

Push-ups are one of the best pop up exercises for surfing that helps you build strength and core control. It works to coordinate the pushing muscles (shoulder and chest) with the core muscles

When you follow the perfect push-up exercise routine, you’ll not only be stronger and faster with your pop-ups, but you’ll also develop a more stable upper body and a strong core. This way, you’ll be able to perform deeper duck dives and maintain long-term shoulder health.

Note that your pop-ups will be slower if you’re weak in your upper body pushing movements. Besides, your duck dives too will suffer and will not be enough to get yourself under the breaking wave. The bad part is that a weak core puts you at risk for a back injury while surfing. This is more reason why you should try the push-ups to progress your pop-up strength.

How to do it:

• Lie on the ground with your toes on the ground and hold yourself up with your hands.
• Lower your torso until down until your elbow forms a 90-degree angle. Ensure the tip of your nose is pointed ahead of you, and keep your body as straight as possible. Remember to breathe.
• Push the ground away from you to raise yourself. Allow the power to push to come from your shoulder and chest working together.
• Continue to extend force until your arms get back to a straight position.

Useful hint: Your chest should come within inches of the ground when doing push-ups. And ensure you don’t lock your arms while pushing up.

2. Pigeon Pose with a Torso Twist

 

 

As you surf and practice your pop up skills, you are more likely to overuse the hip rotators and they can become very tight. This makes the pigeon pose one of the best pop up exercises for surfing because it stretches the deep glutes, elongates the back, and opens the hips back up.

This pose also relieves the piriformis muscles, which can become tight just by sitting on your boards. But the beauty is that as this pop up exercise opens your hips, it helps you have a full range of motion and clears the pressure on your lower back.

How to do it:

• Sit on a mat and bring your right leg to stay parallel to the front of the mat. Ensure your foot is flexed to protect your knee, and straighten the left leg out behind your body.
• Bend your left knee and twist your torso, using your right hand to reach for the top of your foot.
• Place your left arm around your lower back, and wrap your fingers around the top of your right thigh.
• Take a deep breath and gaze over your left shoulder. Then gently release and switch to the other side.

Useful hint: Ensure your left leg is extended straight before bending and reaching for the top of your foot.

3. Push-ups with single-arm planks

 

 

This pop up exercise combines all the core workouts of a plank, with the added shoulder, arm, and back workout of a push-up. This exercise stands as one of the best exercises for surfing pop up because it engages these muscle groups in one exercise. It also engages your core, works on your abs, and trains you to get on your feet smoothly and effectively.

How to do it:

• With your toes on the floor and knees off the floor, lift your body off the floor using your arms. Ensure your body forms a straight line from the back of your neck to your heels.
• Instead of bending your elbows to assume the traditional push-up position, slowly lower a single-arm until your elbow and forearm are resting on the ground. Lean on that arm, and bring the other arm to rest on the ground to form a plank position.
• Maintain the plank for one count, and slowly go back to the push-up position, still a single arm at a time. Repeat as many times as you can.

Useful Hint: You may begin on your knees and work your way up to a full push-up if the push-up with single-arm plank is too difficult.

4. Pop up on land

 

 

The “pop up on land” is a great way to prepare for a great surfing experience, especially if you look forward to trying some pop-up skills. This exercise not only helps increase your upper body strength but also helps you master the pop-up movement on land and keep your eye in if you don’t have the luxury of surfing every day.

How to do it:

• Lie on your belly, keeping your body straight and your palms under your shoulder
• Arch your back and get ready to spring from toes
• Launch forward with your upper body and twist to get your front foot between your hands. Your back foot should land shoulder-width apart from your front foot
• Push into a standing position, keeping your knees slightly bent
• Stretch out your hands on either side and keep your eyes forward
• Lean forward on your front foot to go faster
• Lean backward to initiate a turn or for control.

Useful Hint: Make sure your knees are bent when you get into a standing position but keep your back straight.

5. Plyo Push-up

 

 

The Plyo push up is one of the best exercises for surf pop up that works on your upper body. This is a variation of the standard push up, and it engages multiple large muscle groups to build power. More so, it works those fast-twitch muscle fibers you use to pop up from the board deck while surfing.

How to do it:

• Get into a high plank position, engage your core and keep your torso in a straight line and palms under your shoulder.
• Bring your body down in a push-up position until your chest comes close to the floor
• As your chest reaches the floor, propel your upper body into the air by pushing your hands down aggressively (You can clap your hands together for added difficulty).
• Land lightly on the ground and get ready for another rep.
• You can do 10 reps, but if your form stays solid you can add more reps.

Useful Hint: Keep your hips at the same level and your core engaged throughout the movement.

6. Hindu push-ups

 

 

The Hindu push-ups work the muscles in the upper body, including the triceps, chest, hip, deltoids, serratus anterior, flexor, etc. This makes it one of the best pop up exercises for surfing. Besides, it is a great exercise that trains you to duck dive properly. This helps you pop up and dive under ways to help you waste less energy passing the break. This preserves your progress and saves you more paddle power to catch more waves.

How to do it:

• Start in a push-up position, with your hands shoulder-width apart.
• Move your butt up to keep your body in a V-shape, and your feet hip-width apart
• Slowly bend your elbows and lower your chest until it gets close to the floor.
• Drop your butt and keep your body in a straight line position
• Move your chest upwards as you straighten your arm and assume an upward-facing dog position
• Leave your throat open and pull your shoulder blades together while your legs remain tight and active.
• Now move your torso to get back to the original position.

Useful Hint: Always keep your core tight and ensure your head maintains an upward-facing dog position while you move your chest upwards.

7. Squat with one leg behind

 

 

This pop-up exercise is intended to target your front leg- the back leg is meant for support. However, it is one of the best exercises for surfing pop up because it targets all the muscles you target with squats and lunges, including your quadriceps, glutes, hamstrings, abdominals, calves, and spinal erectors. This helps to build your front legs for proper pop up for a great surfing experience.

How to do it:

• Stand with your feet hip-width apart, your core engaged, and your chest and eye pointing upwards (You can grasp dumbbells by your side with a neutral grip).
• Place your right foot in front of you (in a well-balanced placement) and keep your left leg behind your front leg.
• Engage your core, and keep your eyes looking straight ahead and your chest high as you flex your right knee. Allow your right knee and ankle to bend naturally until the back knee touches the ground. Try to keep the load balanced across your right foot as you lower yourself downward.
• Press back to the standing position through your right foot and power the movement using your left quad and glute. Breathe out as you return to the starting position.
• Repeat the process on the other side and leg. Ensure you perform the same number of repetitions and sets to each side to keep things even.

Useful Hint: Make sure your back foot and front foot is kept hip-width apart or slightly wider. Also, ensure you don’t rise on the ball and toes of your front foot as you squat down.

8. Squat with a dumbbell on each hand upper head

 

 

Squats are one of the best surfing pop up exercises for beginners that help to tone the lower body for smooth pop up movements. Mixing it with a dumbbell on each hand upper head is a great way to add resistance to your thighs, glutes, and hamstrings.

How to do it:

• Start with feet shoulder-width apart and hold two dumbbells on both hands, so it’s resting near the base of your neck.
• Keep the bar in place just above your shoulders and squat down.
• Return to your starting position and stretch your hands above your head while you stand.
• Repeat the process.

Useful Hint: Ensure you extend your hands full as you return to the starting position. Keep your feet shoulder-width apart throughout this exercise.

9. Squat with Dumbbell on hands upper head with a jump

 

 

Squatting with dumbbells in your hands above your head and jumping is effective for improving your leaping ability and building leg power and hip torque. This helps improve your pop up and balance, thereby boosting your confidence to try more pop up skills as you surf.

How to do it:

• Start with your feet hip-width apart and dumbbells in your hands, so it’s resting near the base of your neck.
• Squat down and keep the dumbbells just above your shoulders
• As you rise up to the starting position, extend your hands fully above your head (while holding the dumbbells) and jump as high as you can.
• Return to the squat position and repeat the process

Useful Hint: Ensure you keep your core engaged during the whole exercise. And jump as high as you can with dumbbells in your fully-stretched hands.

10. Upward facing dog

 

 

You can work on your flexibility for the best pop up following the upward facing dog. This yoga pose is one of the best pop up exercises for surfing and it works on your spine to elongate and increase its flexibility. More so, it opens up your throat, chest, shoulders, and the front of your thighs. But while doing this, you need to be careful not to crunch your lower back or tense your glutes.

How to do it:

• Get into a mountain pose at the front of your mat. Take a deep breath and lift your arms up while you gaze towards your palms.
• As you breathe out, dive out and lengthen your spine as you fold forward. Then come into a “standing forward bend” with your palms placed firmly close to your feet.
• Breathe in and look up with a flat back. As you breathe out, jump or step your feet back as you bend your elbows.
• Scoop your chest forward and balance on top of your hands and feet, coming into an upward facing dog.

Useful Hint: As you get into the upward facing dog position, you can lower your head back between your shoulder blades if it feels comfortable. More so, you should rest your thighs and hips if you feel aches on your lower back.

11. Glute Bridge Walkout

 

 

This is one of the pop-up exercises for surfing that works on the muscles behind your thighs, hip, knees, and butt. It also targets your core and back muscles (but do not use your back too much). As you walk back and forth and sustain the bridge posture, your glutes become strengthened your posterior chain is fully engaged to prepare your body for the pop-up movement while surfing.

How to do it:

• Lie flat on the floor, and raise your hip to get into the glute bridge position.
• Slowly step your right and left foot out alternatively.
• Continue stepping your feet farther and farther away until your legs are fully extended and your weight is supported on your heels. Keep your hip in the glute bridge position throughout the process.
• Reverse the movement and walk your feet back to return to the bridge position.

Useful Hints: Ensure you make small steps to prevent your body from shifting and rotating as you step.

12. Shoulder Taps

 

 

You can take the traditional push-ups to the next level using the shoulder taps. This is a full-body strength move that focuses on your chest and arms while also strengthening your shoulders, back, and core. Remember, you need a good balance and a strong upper core to enjoy the best pop up movements while surfing- the shoulder taps can help you achieve that and keep your back long.

How to do it:

• Get into a plank position with your feet hip-width apart and your hands directly under your shoulder. Keep your legs and abdominals tight as you lower your chest toward the ground with your elbows bent at angle 45-degree.
• Breathe out as you push back up to lengthen your arms again to the plank position. Then lift your right and tap the top of your left shoulder.
• Repeat with your left-hand tapping.

Useful Hint: Pull your belly in extra tight as you tap your shoulder with each hand.

Final Remark

For you to enjoy your surfing holiday, you will need to try some pop-up skills in the water, but this will be hard for you as a beginner if you don’t work on your foundation, including your flexibility, pushing strength and power, bend pattern (hip pull), and core integration. The best way to achieve this is to follow some pop-up exercises for surfing which are highlighted above. This helps to loosen up your lower body, strengthen your core and hips, and help you become more fluid with your surfing pop up.