Endless Lunges

Why lunges Are So good

My priorities are core, legs, shoulders and arms. When you see a guy get crumpled to his board by g-forces at Peahi you’ll understand why. But its more than just big wave surfing. Your balance, your power, your precision, and your best moves on a surfboard or in a canoe depend on how powerful your legs are. Arm strength is important, but it’s a solid third.

Straight Lunges

For me, leg strength means lunges, and I do a lot of them. Hundreds of them. Miles of them. Nothing I’ve found rewards your persistence more than lunges. I consider them the key to strong surfing. Proper form is essential. Start with your legs at shoulder-width. Step forward with either leg far enough to enable a proper lunge. Then bend your knees and dip towards the ground. Keep your back straight as your back knee moves toward the ground but doesn’t touch. If your step was the proper length you should be able to see the toes of your front foot. You don’t want your front knee going past your instep. Move back up and either step forward with the rear foot to the start position if you’re doing walking lunges, or step back with the front foot to the start position for static lunges. I prefer walking lunges, I find it to be a more complete exercise and it’s easy to set a goal. like “I’m going to do lunges all the way to the lifeguard tower”.

Drag lunges

Drag Lunges add back leg resistance. They are simply a walking lunge that adds dragging the rear foot forward in the sand. You need to dig deep with your toes to get the best effect. You can pretty much only do them in sand, and you need to know the beach doesn’t have buried stuff to bang your toes into. A popular party spot that might have buried glass is a really bad place to do drag lunges

Side lunge

Side Lunge form is critical to get a good exercise. Keep your abdominals tight, concentrate on your inner thighs and quadriceps. Reach out with your leading foot, dip down into a deep squat. Keep your hands out in front–don’t push on your legs or use your arms for momentum. Make sure your knees don’t extend over your toes. Push back up and bring your feet together. After a full set of reps switch sides so your other foot leads.

Back Lunge

Push back lunges help you develop explosive power. Stand with your feet shoulder width, Step back with your leading foot and lower into a lunge. As always, the step back needs to be long enough so you can dip into the lunge without letting your front knee project past your instep–you should be able to see your toes. Pause in this position to eliminate momentum, and then push back explosively with your front leg.

Donkey pull

This is a very high-intensity exercise that requires some care. If your back, knees or hips are compromised, don’t do it. Mark a start and finish line in the sand. The donkey stands in front and locks hands to wrists with the “cart”. The donkey leans forward and pulls as hard as they can, while the cart adjusts his foot pressure in the sand to provide resistance but still allow movement. Twenty feet of pull is a good distance.