5 Surfing POP UP Exercises Which ACTUALLY WORK

Popping up on a surfboard is one of the most challenging topics you'll ever discuss in surfing, especially within the beginner-intermediate surfing crowd. I have had a huge amount of clients lately who are struggling with their pop up and the number of waves they get in a session can't hope to allow them to progress.
Thus, we need to find controllable environments to practice in and these exercises here are what I believe to be the best movements to improve the take off without actually doing it in the water!
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[@KalesBroccoli]

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[@kimbowers9014]

how long should I do each exercise for? How many times on each side?

[@Carlosferreira1983]

One tip while doing that exercise, put an object at the left (and right) so you train your eyes to be lookig to the right place, aka never look down!

[@joshtoner3554]

Down as in ahead?

[@albasa2412]

@@joshtoner3554 no as in down directly at the water in front of you

[@NefariaAdventures]

Great tip, thanks!

[@user-hn6rh2pv7d]

Boa ! 👏

[@xyzct]

A couple of added pointers: 1) Do all of your push-up related exercises with your hands the same distance apart as they'd be on your board. 2) When you actually push up on your board, don't grab the rails! Keep your hands flat on the deck.

[@juliustetevano6113]

Thanks bro! :D

[@hetspookjee]

Zero experience boarding here but just curious; why 2)? I'd think it would make me feel more comfortable with the added grip stability

[@xyzct]

@@hetspookjee, I think it's the cumulation of several small effects. 1) Grabbing the rail requires tension in the hands, wrist, and forearms; hands flat doesn't; 2) Grabbing the rails can mess up the water flow on the rails; 3) Hands flat stabilizes the board more because you've got a larger surface area; 4) Board decks tend to be domed, so grabbing the rails gives you a bit less clearance for your front foot squeezing between your knees.

[@hetspookjee]

@@xyzct That makes a lot of sense! Thanks!

[@howdy1487]

​@@hetspookjeeIf you pop up by grabbing your rails: 1) You are putting a lot of weight just on your thumbs right at the curves of the rails which can cause your hand to slip, lose your grip, and fall. 2) To do that consistently would require you to have perfect hand placement every time in a maneuver that should be quick and reflexive. That makes it more difficult and increases the likelihood of failure each time you attempt to pop up. Place your hands flat on the board close to your chest. That way your hands will not slip off the board. Also, that puts your hands closer to your body weight which gives you better leverage and makes it easier to distribute the weight evenly for good balance. Too much weight on one side or the other will result in a fall.

[@MuraliKrishnaDevarakonda]

0:40 Push up with knee and foot tuck 1:35 Rings push up with knee and foot tuck 2:13 Push up take off with arrow draw 2:44 Jack Knife 3:18 Downward Dog Transition

[@gabrielhamoui6504]

Amazing vid. Love the short, straight-to-the-point format

[@alan360360]

I was having pain in my upper right leg, where it meets me pelvis. Some stretching helped, but this leg tuck really hits that spot. I instantly felt relief! Gonna do it lots and get my popup going! Thanks Kale!

[@nottherealmccoy4955]

I'm 65, just bought a Firewire Seaside & I'm struggling! Perfect timing! :)

[@LordPhoenix140]

Is that your first surfboard?

[@nottherealmccoy4955]

@@LordPhoenix140 No, been riding 7'6" McCoy Nugget 65L, FS is 44.7L & 18 inches shorter...

[@jimmccarley9609]

@@nottherealmccoy4955 That's a big step down brother, good luck.

[@Hotwire_RCTrix]

Hope I'm not intruding but short board takeoffs are not the same as takoffs on longer board. IMO. Basically longer boards catch swell while shortboards catch the breaking crest. Checkout kzbin.info/www/bejne/qGLahnlpbMhknpI

[@nottherealmccoy4955]

@@Hotwire_RCTrix Thanks for that, happy to take any tips I can! Cheers!!

[@MsDiamando]

Love these!! I'm doing the Make a Wave Surf Aid challenge, a real beginner, and these are going to really help me. I'm finding I can position myself better now to catch the wave, but just not getting the actual pop ups consistently. Much appreciated

[@nicholasolsen8198]

All your videos have been amazing! They are truly helping me progress in my surfing, I started a month ago or so and have really made outstanding progress! I still have a ways to go, on stronger waves I notice I grab the rails sometime so I’m working on that now lol. Trying some various push up techniques to wire it in my brain lol

[@timeframegroup8491]

I just finished my cardio work outs first ,and then Kales latest video with the stretching ans pops using the arrow and push ups and today with gymnastics rope and I feel a lot better over the last two days in the hips and knee areas . I really find his works out fun and useful and less pressure and low impact especially the jack knifes after having major surgery with a hip replacement. Thanks Kale you are true legend and helpful for a guy like me to love surfing again and the benefits of a healthy body and mine. Thanks yeahhh

[@123narnar]

tough getting old. i herniated disk with back leg S1 nerve loss (calve and foot function). real tough to pop up surf. ok on longboard chummies but on big days i now kneesurf on a kneeboard. still so much fun and enjoyable. energy is great.

[@lavapix]

I've been searching for the right workouts to do for pop-ups since both of my hips were replaced and I think these are the ones. Now I just need my bad shoulder to cooperate.

[@michaeljoseph2303]

Check out The Alexander Technique it gave me a clear understanding on how to use my body efficiently. It improved and enhanced my exercise program and surfing by allowing me to read the wave and respond quicker. I also avoided back surgery. Worth the effort.

[@joshmoulton5065]

This is really solid advice and well-conceived exercise progression. I'm a retired strength athlete and long-time snowboarder. The transition from laying to standing has been a huge obstacle to transitioning my snowboarding experience to the water. The issue has been hip mobility and pelvic control. These exercises are really good for addressing these issues (along with some soft tissues work and stretching for the hips).

[@agneswilder733]

Thanks for the great tips! Will definitely be doing these in my lounge room.

[@AviatorRider]

Thank you kale. After 51 years without surfing I bought a nice classic Gordon & Smith longboard. It's been a struggle to pop up due to aging and weight. It's taking me longer than I expected to stand up. So, it's hard to keep balance during the transition. When I did it feels like home again and I'm back to late 60's when I was 11 years old. I'll try these exercises for sure.

[@StreetTruckinTitan]

You should research the carnivore based diet mate. Its a game changer for getting in shape and ridding the body of aches and pains especially for us older folk.

[@yogakiwi]

The BEST simple tips I've ever seen! Very much appreciated!

[@patrickenglish9593]

getting older and stiffer and clearly had poor technique engrained as struggling of late-especially as it gets colder in UK winter. These look like exercises i can really use-thank you

[@simon_ashford]

So many of these types of vids on KZbin, but this is definitely one of the best that I have found. Nice work Kales.

[@junior.senior]

Nice one. Definitely going to adopt this to my HIIT set.

[@SimAlex20000]

I just got my surfboard and these exercises are going to be so so helpful to me. Amazing resource

[@jackd6184]

This is an excellent exercise and I have never seen something like this demonstrated on video! The angling of the knee as you bring the lead foot thru naturally rotates your hips to the correct stance. Cannot wait to try it out in real time in the surf. I have always brought the knee up straight so my lead foot is in between my hands as I rise up I rotate or pivot the lead foot. I loose about second doing this. Thanks for the information!

[@souzan3838]

great advice!Thank you‼️

[@miojoredemeta]

Thanks bro... I was having issues scratching the front knee to the pads and this exercises helped me a lot to fix it! Keep up the good work and good waves!!

[@nznige]

Excellent timing I was just looking for this info! My daughter and I are into it. Looking forward to getting cranking on my new Beastie, can probably simulate the rings with dumbbell press ups

[@floridadivorce]

Wow! Exactly what I needed! Thanks!

[@matiasespina1490]

Nice perfect timing just voy tu t my first shortboard! This will help me a lot!! Thank thank thank you so so so much!!!!

[@tommyd123abc_3]

Thanks I was looking for surfing exercises!😁

[@luciaseacreature8705]

I watched part of your van makeover that was truly inspiring ! gorgeous van ! I feel inspired also.

[@tommy2days]

Ya! Thank you Kales!

[@romaquatic1051]

Amazing Video! Thank you for giving inspiration 🤙🏻

[@quinnverdon2622]

we need more of these videos 100%

[@dimsoneill]

Thanks dude, great exercises and advice!

[@jparko4944]

Great scientific overview! I taught myself as a grommie by watching others (long learning curve, few have perfected), and since have been perplexed by surf school academia teaching on the 'flat' sand. When taking off, and you feel that pivot point shift, you don't do a 'push-up', you 'push down'. On a decent sized wave at the apex it feels like you're throwing the board downwards beneath your contracting legs. Practice at least should be on an incline. In saying that, like you would agree I assume, learning to read breaking waves is 80% of learning to stand up. Then cutting trim, and then the rest:)

[@iantincangleed4702]

Great film thanks

[@jistone7851]

Holy shit, I have been STRUGGLING with getting stuck in a crouched position with a raised heel on my back foot but I felt the way this knee exercise forced me to plant my feet flat and then the next step of leaning back crouched, I felt an immediate difference on land and I can't wait to practice on the water tomorrow!

[@cesarsainz7714]

Gracias Kale, saludos desde Perú.

[@pkrbdude]

Thanks! These are awesome I’ll start asap 😎

[@Hector-mr1kn]

love your content mate! keep it up!

[@yonaclaude3878]

Super cool!Thank you. Great tip! 🤙🏾🤙🏾

[@jaimemc7886]

Thanks K... very useful

[@lincolnyeti]

brilliant, absolutely brilliant

[@marialuizaassayag6538]

These videos have been very helpful, thank u mate! 🇧🇷

[@hanoitripper1809]

I just started surfing last week these are great 👍

[@alexshewan]

A full workout routine for surfing pop-ups. Who knew? This is great!

[@Adam-hn3qp]

Thank you

[@natasdave81]

My pop up definitely needs help. Thanks for the video.

[@thestereokid6073]

Good reminders - I like the first point about rewiring the muscle and nervous system because that's essential for developing surf skills (there is so little time to think when actually on the board you have to develop instinct before even getting in the water) I feel you missed the most important pop-up exercise, a regular pop-up. I try to do a few each day to ingrain it in my mind. Also doing an even amount regular and switch stance to avoid imbalance. These exercises are ideal to throw in a regular calisthenics exercise routine (recommend) or warmup for some HIIT, but I find the magic also in warming up for a surf sesh. I do the downdog inversion to spiderman-pushup/straight tucked knee/inward knee as well as some low lunge and then lots of hip flexor stretches with various dynamic movements to make sure that my ligaments and muscles are poised for maximum output. I hope that made sense. Good luck out there. along with rewiring the brain an important part is meditation, I like to smoke some 'kale', do some yoga and then go through the 3 levels of visualization (quiet, active & distracted) visualisation has made some of the greatest improvements in my surfing - do it

[@jametti3141]

Great addition!

[@mikeg.1347]

Thank you!

[@yair7518]

You are the one who teach me to do everithing I know and now I am a good surfer 😁

[@Hotwire_RCTrix]

More excellent advice Kale.👍

[@nancybashista1390]

Thanks so much!

[@jjames2214]

Very Useful technical

[@lahleholivia7398]

practice makes almost perfect 🏄‍♀️

[@Raistlinsdragonclaw]

Great video!

[@maestrozikos2432]

Love your vids man! Could you do a vid on different strategies for getting out past waves especially in big surf? Thanks.

[@isakberg3490]

Amazing video!

[@WhatNotandWhatHaveYou]

Really well done

[@MensGroup]

This is great! Thanks. :)

[@Bukit34]

Excelent video!

[@Juliette_4]

excellent

[@emma-nd2ey]

A while ago I was surfing at trestles and I think I saw one of you guys?? I was too embarrassed to talk to you but I just wanted to say you guys are amazing. I comented about my progression on a how to rip video :)

[@t.blaschke7461]

Thanks for the great Tutorial videos of yours! I sadly don't live close to the ocean, thus don't get as mich time in the water as I'd like to. But love surfing!! I very often happen to drag my knees over the board (and wax and Sand mixture) and thus constantly scrape my kneecaps. Any advice in how to fix that would be much appreciated!

[@Standupcomedyclass]

Awesome as always @kalebrock

[@gergelyovics]

Good stuff thanks 🙏

[@KalesBroccoli]

My pleasure!!

[@garysmith2983]

I’m a largely land locked 56 year old. Love the chances I get in the summer to get to Cornwall and Devon and recently got down to the Wave in Bristol, which is great and will hopefully reopen in a couple of weeks. I struggle with stand up. Once I’m up I’m fine, did a lot of skateboarding as a nipper and played a lot of sport generally. It’s the wretched getting up, so this is a great vid. Many thx.

[@lawrencelane6567]

Winter the time in Devon Cornwall been getting it good lately

[@coachjames4202]

These are awesome, thank you!! What are you thoughts with a modified burpee on a bosu ball and pushing up (popping up) on the ball to simulate a pop up? TIA

[@annekehackenbroich1591]

Hi, thank you for your great videos. May I ask your opinion on popping up over the knee or back foot first?

[@sebastiansotomorales4481]

great!

[@brendanmathews2180]

Kale, Very much enjoy your video series. I am a retired guy just returning to surfing after a 40 year break. Love the ocean but life steered me in a different direction. Just picked up a long board and will be heading out for first outing today. I live in north county San Diego. Lots of considerations for rediscovering the ocean. Will continue to check in with your series. I really respect your lifestyle choices.

[@KalesBroccoli]

🙏🏽🙏🏽

[@marcos1088]

Hi Kale !! First of all thank you for all your work !! It is of great quality and you help us a lot. I'd like to suggest a topic for a possible video. I have observed that in many KZbin tutorials and on the beaches a very common problem is repeated among beginner and intermediate level surfers. I have observed that many times at the moment of take off the back foot is out of the grip and we cant turn the surfboard correctly. Could you make a video explaining how the back foot should be positioned at the take off? How can we fix this problem? My back foot is always is out of the grip!! Thank you very much, greetings from Spain. I love your videos!!!

[@feargaming439]

On the weekend bought a smooth star and signed up to your course straight away. Love it 👍

[@KalesBroccoli]

Awesome! It’s an amazing tool

[@romearnold7276]

Love the vids Kale, your tips on paddling helped me break a plateau so looking forward to applying these exercises for my next one. Could you do a video on safely bailing front side and back side, especially in barrelling conditions? Cracked a rib getting sucked up and dropped on my rail going backside in some shore break...

[@KalesBroccoli]

Ooo heavy! Will do

[@user-ki6vp8bx6z]

Many thanks Kale for this content. An active surfer in the 60's and early 70's, I've considered the subsequent 50+ years (and two hip replacements) as deal breakers for ever trying it again. Having seen your content, I'm going to try to recapture the once natural movements to see if that door might still be open! Huge respect!!!

[@KalesBroccoli]

Good stuff!

[@telvisl6880]

Great vid! What is your recommendation if you have a torn rotator cuff? Had my first lesson recently, and I'm definitely struggling in lifting myself up more so than cardio strength. So upper body strength is lacking.

[@amadahita2073]

Yup I always watch amazed riding the heavy waves with heavy music like SoaD or Delta Parole or with relaxing music videos in background. If crazy like then always heavy tho

[@ravingmad765]

Look at that shoulder stability while he's doing the jackknife. Nice.

[@koen8193]

Very helpful thankyou! I've been surfing for a while but trying to make the pop-up better. I have issues with my back foot landing too far front of the board. My backfoot also touches after the front foot. Any specific tips on that? Or just these exercises :)

[@MindiRamseyMarketing]

My partner and I just watched this together, he’s really trying to figure out his pop-up. The rings exercise looks like one we’ll incorporate into our training 🤙

[@haugendaz3008]

Also no one says hubby you dumbo

[@andrewmair7371]

Maybe his name is Hubby 🤷🏻

[@ceeweedsl]

​@@haugendaz3008 If a man and woman are married, they most certainly can be husband and wife. Anyone who wants to can use these terms. I feel sorry for the well meaning who have to change their ways to get you people stop harping.

[@andrewjordan7160]

@@haugendaz3008 I do

[@nathanwilliams9695]

It gets better once you figure it out persevere

[@simwaxofficiel]

This IS naturally the mouvements i do After a Quick hour running . Cool thanks

[@KASUM369]

Cheers Mate👍

[@gilliamm.5732]

Great!

[@WeekendPirate]

I’m going to incorporate those jackknifes into my core/abs day

[@sup-only6735]

BRUTAL!!

[@michaeljoseph2303]

Great all around information on staying in shape to surf. Thank you for sharing your skill and passion. 🌈Aloha

[@olipineapple6573]

you have made be a really good surfer!

[@carolinas.k.1440]

I needed this so bad. I've been popping up by getting on my knees for years💀💀

[@mathlp9056]

Question for a future QA: how does it work when there is 2 surfers in the same wave? There is it in a video of yours 3months ago "crazy POV angle".

[@radumi5394]

good tips, I'd add cobra position to start popup because not all can do a proper pushup move: do cobra first (your back needs to bend) then lift hips doing the rest with the legs

[@kylewattssurfing3266]

Functional functional functional and very useful and good push-up technique because a lot of people do that yo-yo weird sloppy push-up or don't come all the way up or go all the way down....

[@jonathankerner2094]

Outstanding! Tonight is day one

[@ShawnMcMillan]

Going to add some of these to my regimen. Blew out my ACL and LCL a couple years ago. Had surgery, but have been struggling. Some of these look like they might be super helpful. Thanks.

[@owendolle9313]

I’m in the same boat brother since I blew my knee out the pop up is pretty hard for me

[@ShawnMcMillan]

@@owendolle9313 Had surgery. Got the LCL and the ACL replaced. They took out 60% of my meniscus though. I got a stem cell injection to help with the constant discomfort. Mad a big difference.

[@jibbeverhave9023]

Great video Kale! What’s the song?

[@cazbaillie5591]

I’m here before it blows upp

[@powercarve125]

Hey kale could u make a video on proper back leg and knee posture. I’ve been having trouble keeping my body low and bending my knees without having a poo stance. I’m intermediate and can do maneuvers but after seeing pictures and videos I really wanna fix this

[@KalesBroccoli]

I’ll try to weave something in

[@olivianolan6110]

Hi Kale, Nice van by the way

[@toddlepips1123]

Love the video

[@KalesBroccoli]

Thanks !

[@coot3731]

Ty :)

[@mikegates40]

I would like to suggest keep looking up during these

[@simonfreeman51]

I've been surfing for 30 years, you are going to help a lot of people with this post. Pop up/take off most important part of learning to surf. Well done!

[@NK-bz9wb]

It doesn't feel like that to me - I'm a beginner and I mostly struggle with timing my pop up and waiting at the right spot