Paddling is the heartbeat of surfing. Without powerful paddling, catching waves becomes a battle, not a thrill. Yet, most surfers overlook paddle conditioning, focusing instead on flashy maneuvers. That’s a mistake. According to a 2016 study published in the Journal of Strength and Conditioning Research, surfers spend up to 50% of their session paddling. Improving paddle power is not optional—it’s essential. Let’s dive into surf-specific workouts designed to supercharge your paddle game, enhance endurance, and keep you in the lineup longer.
Why Paddle Power Is Crucial for Surfers
Every wave begins with a paddle. Whether you’re duck-diving under a set, sprinting for a peak, or escaping a closeout, upper-body strength and stamina decide how fast—and how long—you stay in the game. Paddle fatigue leads to slower takeoffs and missed waves.
Sports scientist Dr. Jeremy Sheppard from Surfing Australia points out that elite surfers display higher upper-body anaerobic capacity. This means their muscles recover quicker and sustain power longer. The takeaway? Strong paddlers catch more waves. It’s that simple.
Principles of Effective Paddle Training
To improve paddle performance, workouts must replicate the actual demands of surfing. That means focusing on:
- Muscular endurance
- Shoulder and back strength
- Core stability
- Cardiovascular fitness
Surfers need explosive strength but also sustained output. Therefore, workouts should combine resistance training, functional bodyweight exercises, and interval-based conditioning.
Top Surf-Specific Workouts to Boost Paddle Power
1. Resistance Band Paddle Drills
Resistance bands simulate paddling without needing water. They target the lats, delts, and rotator cuffs—the key paddle muscles.
How to do it:
Attach a band to a fixed point. Mimic the paddling motion with both arms. Do 3 sets of 20 reps per arm.
Why it works:
This builds specific muscle memory and strength without joint strain. Plus, it activates stabilizing muscles often neglected in traditional lifts.
2. Swimmer’s Pull (Dryland Swimming)
This drill mimics freestyle strokes but on land using a stability ball and dumbbells.
How to do it:
Lie belly-down on a ball. Hold light dumbbells and perform alternating arm pulls, like swimming freestyle. Do 2–3 sets of 15–20 reps.
Why it works:
It conditions shoulder endurance and encourages perfect paddle form. It also reinforces scapular control, reducing shoulder injury risk.
3. Lat Pulldowns and Pull-Ups
No exercise builds paddle-specific strength like the classic pull-up. When combined with lat pulldowns, it forms a potent combo for surfers.
How to do it:
Perform 3 sets of 8–12 pull-ups. Superset with lat pulldowns, 3 sets of 10–15 reps.
Why it works:
The latissimus dorsi is the primary paddling muscle. Strengthening it leads to more powerful strokes and faster acceleration in the water.
4. High-Intensity Swim Intervals
Paddling is about bursts, not steady state. Intervals replicate the surf rhythm perfectly.
How to do it:
Sprint swim 25 meters, then rest 15 seconds. Repeat for 8–10 rounds. Build to 15 rounds as endurance increases.
Why it works:
High-intensity swimming boosts VO2 max, which directly translates to better paddle stamina and recovery.
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5. Medicine Ball Slams and Chops
Power starts from the core. Medicine ball drills develop rotational force and dynamic stability.
How to do it:
Alternate between overhead slams and side-to-side chops. 3 sets of 12 reps per exercise.
Why it works:
Explosive core movements support stronger, faster paddling and better board control during transitions.
6. Stability Ball Plank Rows
This hybrid movement strengthens the core and back while promoting balance—crucial for paddling on an unstable board.
How to do it:
Place forearms on a stability ball and feet wide apart. Hold a plank. Slowly row one arm back at a time using a dumbbell.
Why it works:
It mimics paddle mechanics and builds isometric endurance in the shoulders and torso.
7. Yoga for Shoulder Mobility and Recovery
Tight muscles restrict paddle efficiency. Yoga keeps you flexible, balanced, and injury-free.
How to do it:
Incorporate poses like Downward Dog, Cobra, and Child’s Pose post-workout or on rest days.
Why it works:
According to Yoga Journal, these poses enhance shoulder mobility and promote quicker recovery between surf sessions.
Supporting Evidence and Opinions
According to Surf Science, the difference between intermediate and advanced surfers often lies in paddle fitness, not just technique. Pro surfers like Mick Fanning include swim sprints and resistance band paddling in their regular training routines.
In a Red Bull interview, professional surf coach Andy King noted that “being paddle fit gives you confidence and control in every condition.” He emphasizes combining gym workouts with actual water time for optimal transfer.
The Australian Institute of Sport also emphasizes the role of surf-specific dryland training, especially for injury prevention and longevity in the sport.
How Often Should You Train?
For most surfers, 3–4 paddle-focused sessions per week deliver results. This includes a mix of resistance training, swim intervals, and mobility work. Avoid overtraining by alternating high- and low-intensity days and integrating adequate rest.
Common Mistakes to Avoid
- Neglecting mobility and recovery
Without shoulder mobility, strength gains won’t translate to the board. - Training like a bodybuilder
Surfing requires functional strength, not isolated muscle mass. - Ignoring water time
Dryland workouts help, but nothing replaces the water’s dynamic resistance.
FAQs
What muscles are most important for paddle power?
The lats, shoulders, upper back, and core are crucial for generating paddle strength and endurance.
Can beginners benefit from surf-specific workouts?
Yes. Beginners often tire quickly. These workouts build the stamina and strength needed to stay in the lineup.
How long until I see results from these workouts?
With consistency, expect noticeable improvements in paddle strength and endurance within 4–6 weeks.
Do I need to join a gym to do these exercises?
No. Many paddle workouts use body weight, resistance bands, or light dumbbells and can be done at home.
Can these workouts help with shoulder pain?
Yes—especially when combined with mobility and recovery work. They strengthen stabilizers that protect the shoulder joint.
How does paddle fitness improve my surfing?
It allows you to catch more waves, position better, recover faster, and reduce overall fatigue.
Should I do these workouts year-round?
Absolutely. Off-season training preserves strength and prepares you for peak surf conditions.
Final Thought
Surfing isn’t just about style—it’s about stamina, strength, and strategic paddling. If your arms feel like noodles after a short session, it’s time to train smarter. These surf-specific workouts to boost your paddle power are your blueprint for better sessions, more waves, and less fatigue. They build the strength to charge heavier swells, the endurance to stay out longer, and the control to surf smarter. It’s not about brute force—it’s about smart, functional training that mimics your sport. Start now, and by your next session, you’ll feel the difference in every stroke.
