STOP training core stability to improve your surfing!

Let's get this out of the way up front...I'm not a professional surfer. In fact, I screw up more bottom turns than I care to admit. Hell, if I can get to my feet without tangling my leash around my front foot, it's a good day. That being said, I have a relatively firm grasp on biomechanics, particularly in the context of sports like surfing. Last time I checked, surfing is highly rotational by nature...meaning, the surfer is constantly turning through the trunk and hips. So, why then, are so many surfers told to train their core to be "stable"?

Stability implies that a structure is resistant to perturbation...as in the structure doesn't move much. Let's take a quick peek at some spinal anatomy:

What we see here is a collection of bones. Not one bone, but many. Each bony segment has joints between the associated bony segments. These joints (all joints for that matter) exist to allow movement to occur.

So, why is it that we're so keen on limiting movement and creating more "stability" with 'anti-flexion', 'anti-rotation', 'anti-extension' exercises (think dead bugs, bird-dogs, pallof press) in the gym?

In fact, if I wanted to take my surfing from average to horrendous and robotic: I would only train "core stability" exercises and never allow my spine to leave a "neutral" position.

What should you do instead?

In my view, an athletic core is a core than can move through a full range of motion under load, in all directions. The spine should be able to flex, extend, rotate and side-bend with speed and force.

Here are some of my favorite variations to train these qualities:

• Med ball scoop toss

• Cable chop

• Hanging leg raise

• Glute ham raise

• Elevated dynamic side planks

All of these movements train the spine and hips to move through a full range of motion under load, which will ultimately develop strength, flexibility and control which will translate to more fluid surfing...and if you're someone who deals with frequent back stiffness/tightness, it might just help that too.

If you have questions on how to implement these concepts into your training or you're having trouble surfing because of pain...send me a message at Chris@explore-pt.com to set up a consultation!