The pop-up is a fundamental skill in surfing, yet it’s often one of the most challenging for beginners. Achieving smooth pop-ups requires a blend of hip mobility, upper body strength, and the ability to coordinate hip and trunk flexion. If you can perform a deep squat without pain, do a proper push-up, and fluidly lift your hips while moving your feet forward, then you’re well on your way. However, many new surfers struggle with these foundational movements, making it essential to incorporate specific strength and conditioning exercises.
The steps to mastering your pop-up include:
Mobility & Joint Health
First, assess your hip rotation, hip flexion, and ankle flexibility. Attempting to force your joints into motions they’re not prepared for can lead to discomfort and inflammation. Ensuring that your hips, knees, and ankles remain healthy is crucial for a lifetime of surfing.
Strength Foundations
Are you able to perform multiple push-ups without letting your neck droop or your lower back sag? Can you keep your elbows close to your torso while pushing up? Developing strength in narrow push-ups is key to successfully executing pop-ups.
Integrating Hip-Trunk Flexion
To seamlessly lift your hips and bring your feet under your body, you’ll need to develop coordination and strength in both your trunk flexors and hip flexors. Exercises like the Jackknife and Pike, where you lie face down and place your feet on a Swiss ball, are excellent for building this strength. These exercises mimic the demands of a pop-up, requiring stability in your shoulders while you engage your core.
Practicing the Skill
Begin by practicing your pop-up on dry land, then move to a soft board or longboard before transitioning to a shorter board. Remember not to rely on your feet when practicing on land, as they won’t be available when your feet are hanging off the back of the surfboard.
The video below showcases 5 top exercises for enhancing mobility and strength, crucial for perfecting your pop-up.
Exercise # 1: Hip Mobility
A) This dynamic Quad and Hip Flexor stretch can significantly improve your ability to activate the muscles at the front of your hips, aiding in achieving a deep squat position. Start by cushioning your knee and placing your shin against a wall or block. Tighten your abs and glutes to keep your lower back flat, and lift your torso. For an enhanced stretch, cross your same-side arm over your body. Focus on keeping your lower back flat throughout. Actively press your foot against the wall or block for 10 seconds using your quads, then attempt to lift your foot off the wall for 10 seconds using your hamstrings. Repeat this process three times before switching sides.
B) Hip Rotation Sit-Ups with Weights
This exercise enhances the internal rotation of the hip on the leg positioned behind your body and improves external rotation (to a lesser extent) of the front leg. Begin by using just your bodyweight and gradually add a 2-6 kg weight when you’re ready. For some, merely getting into this hip position can be challenging. Start by leaning your torso over the back leg to target hip internal rotation. Shift your weight onto your legs, lift your hips off the ground, and rotate your upper body toward the front leg. If you’re holding a weight like a medicine ball, extend it away from your torso as you sit up and slowly lower back down.
Exercise # 2: Push-Up
Executing a proper push-up is crucial, ensuring your torso remains stable, your neck aligned with your spine, and your lower back flat. For a surf-specific push-up, keep your elbows tucked close to your chest rather than letting them flare out. Explore variations like single-arm planks to enhance shoulder and core stability. When doing single-arm planks, focus on preventing your hips from rotating as you turn your upper body to engage your core. BOSU ball push-ups offer a great alternative, and elevating your feet can increase the challenge.
Exercise # 3: Swiss Ball Jackknife
This exercise effectively integrates hip flexion with core stability and strength, closely mimicking the demands of a surfing pop-up. You can perform it with a neutral spine to test your ability to stabilize under pressure or with a controlled rounding of the lower spine (as shown in the video). I personally round my back further to bring my knees closer to my mid triceps. Start with a neutral spine and then progress to rounding as you advance since the surf pop-up requires some degree of back rounding.
Exercise # 4: Swiss Ball Pike
The pike is an advanced version of the jackknife, requiring greater strength and control in both hip and trunk flexion. Your shoulders must bear more load, and the exercise demands increased mobility as you balance nearly your entire body weight on your hands and shoulders.
Exercise # 5: Dry Land Pop-Ups
While not a substitute for practicing pop-ups in the water, dry land pop-ups are a good starting point to develop the necessary mechanics. Focus on learning how to stand up without using your feet to push off, as you won’t be able to rely on your feet when your toes are hanging off the back of the surfboard. If practicing both sides is too confusing, concentrate on one side to hone your skills.
For a comprehensive surf strength and conditioning training program that you can follow from anywhere in the world, with or without any training equipment, head to surfstrengthconditioning.com
Article by Michelle Drielsma
