36.5K
RYWant a more effective way to get to your feet?
If the paddle holds, core activation, and chest strength are a struggle for you your pop up is likely suffering. Build up your foundations then start to flow
@ryanlangstonluna
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77.6K
SUHere’s why these are great:
Outside–Inside–Across
Builds hip mobility and control in the exact positions your body moves through during a pop-up. When your hips move freely, your feet can land faster and more naturally on the board.
Push-up → Knee Tuck
Trains explosive upper body push strength combined with fast leg movement. Exactly the coordination you need to go from paddling to standing.
World’s Greatest Stretch
Opens the hips, hamstrings, and thoracic spine. That extra range of motion makes your pop-up smoother and helps you stay balanced when you land.
Knee Tucks on a Yoga Ball
Builds core stability and control while your legs move underneath you. This helps you stay stable on the board instead of collapsing forward.
Train these consistently and two things start happening:
You get up faster.
And you fall off less.
Save this for your next training session.
@surfwithruben_
313.4K
SUStruggling to get your front foot through on your pop-up? 🏄♂️
It might not be your technique but rather a lack of hip mobility or upper body strength that’s holding you back.
Practicing your pop-up for hours won’t fix it if your body doesn’t have the strength or mobility for the correct movement pattern required.
Try these exercises to fix the root cause and start popping up cleaner everytime. 🤙
Surfer: @clairevanderss
📹: @john.spenzer
@surf_fitness_guy
280
HOThe world’s greatest stretch covers:
• hip mobility → smoother, faster popup
• upper body rotation → better turns & flow
• spine + shoulders → more efficient paddling
Add 5 controlled reps per side before you surf or as part of your workout
@horizonsurfretreats
568
HOThe world’s greatest stretch covers:
• hip mobility → smoother, faster popup
• upper body rotation → better turns & flow
• spine + shoulders → more efficient paddling
Add 5 controlled reps per side before you surf or as part of your work out
@horizonsurfretreats
94.5K
HYIt’s been a long time since I discovered a workout I’d consider a “game changer” or “mandatory” but this is one for sure…
I’m not even great at it and it’s been super helpful in tricky situations.
Im stoked to share this one with you!
Lemme know what your think. 💭
@hydromind
9.6K
MA4 exercises + EXTRA TIPPS to master your explosive pop-up 🏄♂️⚡️
Your pop-up can make or break a wave. The faster and more controlled you get to your feet, the more waves you’ll actually ride instead of missing them. These are a few extra things that will help your land training transfer better into the water:
1️⃣ Train EXPLOSIVENESS, not just strength
A good pop-up is fast. Once the movement pattern feels clean, practice pushing up explosively so your feet come underneath you in one quick motion.
2️⃣ Add unstable surfaces
The ocean is never stable. Try practicing your pop-ups on a yoga mat, mattress, balance board, or even a folded towel. This forces your stabilizing muscles to work harder and improves balance when landing on the board.
3️⃣ Build core compression
Your knees need to come forward quickly under your chest. The better your body can compress and bring the feet through, the smoother and faster your pop-up will feel.
4️⃣ Strengthen your push muscles
Chest, shoulders and triceps drive the initial push off the board. The stronger they are, the faster you can lift your body and bring your feet underneath you.
5️⃣ Train hip mobility
Tight hips slow down your foot placement. More hip mobility, makes it easier for your feet to land naturally in your surf stance.
6️⃣ Practice your stance landing
When you pop up on land, freeze for a second in your surf stance. Are your feet wide enough? Knees bent? Chest open? Training good positions on land builds muscle memory for the water.
7️⃣ Repeat… a lot
The best surfers have done thousands of pop-ups. Do a few reps regularly and the movement will start to feel automatic when you paddle into a wave.
Consistency beats intensity, so do this every morning on your mattress and make it a habit.
If you need a full follow along workout to make your pop-up more explosive or want a full structured workout plan, check the links in my bio. 💪🏽🌊💨
@mariavida.fitness
42.1K
TAIf your hips are tight, there’s physically no room to bring that front foot through clean and land between your hands.
Good surfers don’t just move fast, they move freely.
These 3 simple drills will help you:
– Open up your hip rotation
– Build control through range
– Make your pop-up feel lighter and smoother
Repetition builds muscle memory.
The more you groove the movement on land, the more automatic it becomes when the wave comes.
Practicing your pop-up on land will significantly improve it in the water.
No space = no flow.
Create space, train the movement, and the rest follows.
Save this for your next session and give it a go 🌊
@tail_slide
6.9K
SUA lot of surfers pop up too heavy.
They go from lying down to thud…straight into the board.
But remember, you’re getting onto a floating piece of foam.
If you land heavy, the board reacts. Balance changes immediately.
Even if your pop-up is more of a “pop” than a walk-up or run-up, the intention should still be light contact.
Think soft.
Almost like you’re landing on eggshells.
That usually comes down to two things:
Your movement capacity and how much you’ve actually practiced the pattern.
That’s why we go deep on this inside the Perfect Pop-Up program in the Surf Athlete App.
And if you’re practicing at home, a surf stance mat like this just helps make the reps clearer.
Hand placement. Foot position. Consistency.
This one also includes video tutorials with pop-up technique, tweaks, and drills to practice.
They’re currently half off on Amazon (around $50) and won’t stay in stock forever.
Comment SURF YOGA and we’ll send you the link 🤙🌊
#surffitness #surfcoaching #surflife #surfbetter #surftraining
@surfstrengthcoach
4.8K
ONMost intermediate surfers lack core stability, not core strength. That is why turns feel sluggish and sections feel heavy. These four movements build the control that actually transfers to your surfing.
Deadbugs
Boat Pose
Bird Dogs
Plank Single Leg Knee Drive
Add at least one into your training each week and feel the difference in the water.
@onesurf_
6.6K
ONIf you're constantly missing waves, your body might not have the paddling strength to generate power at the right moment.
Most beginners think paddling harder is the answer, but without strength in your upper back, shoulders, glutes, and core, you're just working harder for less result. These movements build the foundation that makes catching waves easier and more consistent.
⚪ Glute bridges
⚪ Prone Y-T raises
⚪ Banded pull aparts
⚪ Supermans
This is the type of training inside OneSurf Core. Structured, surf-specific, and built to fit your life.
We're live now. Comment "onesurf" and I'll send you the link to secure your spot.
@onesurf_
282
HOThe world’s greatest stretch targets the key areas every surfer relies on:
• hips → smoother movement & control
• upper body rotation → better turns & flow
• spine + shoulders → more efficient paddling
Add 5 controlled reps per side before your session or as part of your routine.
@horizonsurfretreats
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