Ball Push Ups for Better Surf Endurance

Whatever happened to that classic, gold-standard exercise, the push up? You don't see people busting them out like they used to. Yet the push up remains one of the best strength building exercises you can do. Simple---no equipment needed; do 'em anywhere---yet challenging and effective.

Here at Surf Stronger, we put a slight spin on your standard push up by doing the exercise on a stability ball. This is an excellent surf-specific movement, because it builds strength in the chest and arms for paddling and simulates the unstable, wobbly nature of duck-diving. You'll appreciate the benefits of these push ups during tough paddles and whenever you have to perform several duck-dives in a row.

Beginner: 5-8 repetitions; 3 sets with 30 seconds rest between sets
Intermediate/Advanced: 15-20 repetitions; 3 sets with a minute rest between sets

ball pushup for surfing

Make it Tougher:
While doing the ball push up, try raising one foot off the ground for a few reps. Keep your core active and don't let your body twist. For example, try five reps with both feet on the ground, five reps with your left foot off the ground, and five reps with your right foot off the ground. This movement mimics the feeling of duck-diving and adds a nice core stability challenge.

ball pushup for surfing

If you want to boost your core and upper body fitness and you are already doing the ball push ups as part of Surf Stronger Volume 1, try adding one or two more sets of push ups right before you start the cool down stretch. This extra effort will pay off during your next session.

For more surf-specific training, get a Surf Stronger video today.

Stay healthy and we'll see you in the water!
-The Surf Stronger Crew

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Disclaimer: Always consult with your physician before beginning any exercise program. The suggestions here are in no way intended to substitute for medical advice.