Paddling Endurance & Posture For SURFERS
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- Опубликовано: 22 авг 2024
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Better Paddling through improved endurance.
Build a robust spine, a stable low back, and a paddling posture that can paddle for those marathon surf sessions.
The key is going for length!
Don't hyperextend the low back, aim to lengthen through the entire spine, and then extend into a paddling posture.
In terms of training, aim to build ENDURANCE!
This isn't 10reps of 1 sec holds.... what will that do for 10 minute paddle outs!
Long holds, long durations, and make those muscles along the spine work for prolonged durations, increasing the aerobic capacity of the type 1 slow twitch muscle fibers. These are your paddle posture "engines".
Look after your spine, maintain mobility through the thoracic spine, and surf! 
Развлечения
This was absolutely FANTASTIC. Great to see someone not just great looking but an “educator”. He took off his shirt only to show the actual muscles engaged, which made me take him even more seriously. Learned more about not only how to help my clients with their posture and surf but also how to present on social. Bravo.
Thanks seth, I sincerely appreciate that.
This mixed with hip stretch basics and the low back stretch for surfers have been absolutely amazing in giving my some much needed muscular endurance for surfing. Thanks a bunch, Cris!
You are so welcome! Happy it helped
Legend. Thank you. 58 years old and I feel like a teenager surfing again.
The ability to activate the Banana posture is something that can make or break your surfing on many levels..paddling, positioning forewards on the board to get into waves, and have the ability to posture up to avoid nosedive before takeoff..always great to see regular content man...cant wait to see your cardio stuff and i,d really like to see more of you out surfing sharing your wisdom between sets into the gopro..
thank you, and yeah, you're right. quality spinal extension gets lost too often with age, gravity, and injury. as it goes away, the ability to surf leeches away as well. yes, since I left Indonesia, and now on East Coast Australia, I rarely take the gopro out with me. Once I start travelling again (if Australia ever allows it), I'll get the gopro going again for sure!
I learned this from you as the cobra years ago. Great to see some new insights on it like lengthening. I thought my back pain was a lack of range of motion in my thoracic spine but was just good old fashioned weakness. This exercise and dead lifts have made all the difference in my paddling endurance.
get that back strong! stoked to hear you got some beneficial insight from my youtube ranting.
Thanks for the physical visual on keeping balanced and lengthened (in the mind!) to help with endurance! so needed this lesson
Awesome as always. Implementing this into my daily routine in order to get back into the ocean on the board...hopefully in 2021 :-/
it's a great one that sneaks into the large majority of programs for clients dealing with low back issues.
soooooo excited to get into your program! 💛🙌
This will be my new exercise for the week , really good one. thank you so much
you're welcome!
Great content as usual Cris!
Excellent material man 🤙
Hell yes
Cool! 🤙 The pelvic and abdominal lift is similar to the application of the ‘bandhas’ in Yoga.
Thanks again everything you post is so beneficial
Thank you, and you're welcome!
thanks bro
You're welcome.
Can feel it right away thank you !
Great video, thanks! 🙏🤙🏼
I used to have good back posture when surfing, but after a year of WFH my neck is super tense and i struggle to arch properly now. Any movement or adjustment to this routine video you recommend?
Thanks❤ great video. For some reason I get so strong tendons pain around the triceps towards the elbow and I’m not sure why. Any tips on paddeling properly?
You are the best dude!
🤙 an effective routine
Finally no beard! That's the professional look right there! Thumbs up!
so it's all about the facial hair, not the content huh!? :). thanks
great stuff.
Thanks!
Dig it
Great stuff as always, Cris. You mentioned in the video a comprehensive Paddling program for 2021. Is this still in the works, by any chance? Cheers and keep it up!
it's being released this month in the new membership version of the surf athlete app!
Hey Chris! Great material on your Chanel! I haven t been able to surf for almost to years, but have been trying to keep in shape running and gym 3/4 times a week. Last week I was able to go to the beach and surf for a day, but didn't go so good, after and hour or so I had to get out of the water because my neck and my upper back where killing me. I m gone practice this exercise so in a few weeks that I m going to the beach I hopefully do it better. How many times a week do you recommend to do this?
Cheers
Mate, I'm working hard on spine flex and lower core strength for stability and endurance. I've had two ACL reconstructions on both knees and don't have that ability to crunch my knees like you do. Generally very flexible and work at it constantly. Any tips. I'm 58 years old. Love your work though and is very relevant and helpful.
.
appreciated
In foundation training the glutes are supposed to be relaxed in this position but I feel like when I surf it's helpful for balance to fire the glutes a little. Been unsure about this question for awhile
this will vary depending on the specific individual and their back "issues". some people need some glute tension, while others need to focus more on anchoring (adductors).
This is an excellent video Chris! Your timing is perfect. I've been working on this move the past couple of weeks and it is challenging! One question for you. Are you weighting and pulling the bottom of your ribcage (anteriorally) towards your hips? I have found that if I weight my ribs ( and not let the bottom ribs lift off the floor) along with a slight PPT that I get more tension in the thoracic extensors while taking pressure off the lower LB. Curious to hear your thoughts. It's such a subtle set up that is so critical!
I don't understand what you mean by "weighting" my ribs or pulling anteriorly. Do you mean maintaining an internally rotated position for the front ribs (so no rib flare?). Yes, you should actively AVOID rib flaring.
@@SurfStrengthCoach I think we mean the same thing. I meant where you can feel like you are laying on your ribs so as to take some pressure off your lower back. By "rib flare" are you describing the position where your back is excessively arched and your ribs are starting to raise off the board? I hope that makes more sense.
My spine can handle the paddling it's my shoulders that can't or my lungs
sounds like you should check out the Endless Paddling Endurance program in the app. Direct conditioning for the shoulders, and if you need to Bring up lung capacity you should use actual cardio protocols.
Thank you for the information. I am a landlocked surfer. I tend to make my surfboard out before my yearly trip and just paddle a lot. With proper form will this give me the endurance I need for a week of surfing everyday? I find each year I'm always starting to get the hang of intermediate level surfing (getting up early/bottom turn and down the face) but after a day or two I'm too sore to catch big waves.
I especially get sore in my neck and lower back.
@@emilyblakley2496 Paddling is the best exercise for paddling so you are right on track with that. This exercise helps a lot too and you do it in your living room while watching TV at night.
Does your navel come up off the board when you are paddling like in their video? What about the pubic synthesis, and glutes when paddling? Or does the increased thoracic extension when paddling cause the navel to press down into the board and the glutes to relax?
pulling the navel off the board is far too much of a tva contraction and wouldn't be sustainable for an entire surf. maintaining tension is required, but not a full draw in. most people don't know how to actually engage their thoracic extensors so they default to only using lumbar extensor and driving hyperextension into the lumbar spine (low back)