Improve your Layback Snap (and look after your knees)
Stress on the knees in many surfing movements is very common, and this latest surfing movement is no different. If you’re looking to take your surfing to this kind of level then some regular strength and stabilising exercises could mean the difference between a strong movement with plenty of power or a twisted knee.
A surfing movement like a Layback Snap can put a lot of strain on the lower back with additional strength needed from the buttocks, hamstrings (back of leg muscles) and core so any exercises that will enhance this movement should have these factors in mind.
Exercise 1 Basic Bridge
- Before you start this exercise be sure you have no back problems, if you do you may wish to consult an exercise professional or doctor before attempting this movement.
- To start the exercise lie on your back and place your hands along side your body, knees bent and feet slightly apart.Then slowly raise your hips off the floor as you do so keeping your shoulder blades and head on the floor. Lift your hips up in line with your knees and hold for 20 seconds as you do engage your core and tighten your tummy muscles.
- As you get stronger hold this position for longer each time, 5-6 reps of 60 seconds. You can take the Bridge exercise further by lifting one foot off the floor for short intervals but be sure to keep the hips high and tummy tight.
- In addition to this exercise you may want to boost your abdominals particularly the lower abdominals (rectus abdominals) these are used during the layback snap to help the legs stay on the board!
Focus on your core strength and your surfing movements will be enhanced, the Bridge is a great exercise that can improve many of these areas.
Exercise 2 Reverse Curl
- Lie on your back with your hands just under your head, legs straight up in the air.
- Shoulders and head on the floor at all times, then tighten your tummy muscles particularly the lower muscles and then bring your legs and hips up towards your ribcage.
- Keep the movements slow and controlled with legs together, 5-8 reps then repeat.
- The last exercise to help you with this move is very basic but will strengthen the buttocks and back of the legs helping you stay in control of your board!
Exercise 3 Basic Lunge
- Start by placing one foot forward about a stride length apart from the back leg keep your hips facing straight ahead and your arms by your sides.
- Then slowly bend your knees to bring the front knee directly over your front foot, slightly put your body weight on the heel of your front foot this will work the buttock muscles.
- Return to the start position and repeat 5-7 times before taking a rest.
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