5 Surfing POP UP Exercises Which ACTUALLY WORK

[@KalesBroccoli]

Enjoyed this tutorial? Get many more in-depth masterclasses at my online surf University The Surfer’s Roadmap thesurfersroadmap.com Join over 6000 students smashing their surfing goals today 🙏🏽

[@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!

[@MarceloSalussolia]

Boa ! 👏

[@briantaylor7857]

Nice addition. Have to look at where you want to go!

[@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.

[@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.

[@johnskoglund4280]

Thanku Kale! About to turn 54 and really struggling with my pop up..and I'm tall..I'll give these a try. Much appreciated ✌🏼

[@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!!

[@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.

[@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

[@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).

[@gabrielhamoui6504]

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

[@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.

[@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!

[@alexshewan]

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

🙏🏽🙏🏽

[@lahleholivia7398]

practice makes almost perfect 🏄‍♀️

[@yogakiwi]

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

[@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:)

[@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!

[@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

[@DeanGulezian]

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!

[@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

[@SimAlex20000]

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

[@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

[@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

[@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

[@ravingmad765]

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

[@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!

[@a_fortiori_]

Amazing advice. Tried Surfing this week for first time and struggled with pop up part of manoeuvre.

[@cesarsainz7714]

Gracias Kale, saludos desde Perú.

[@natasdave81]

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

[@quinnverdon2622]

we need more of these videos 100%

[@hanoitripper1809]

I just started surfing last week these are great 👍

[@carolinas.k.1440]

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

[@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

[@simwaxofficiel]

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

[@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

[@floridadivorce]

Wow! Exactly what I needed! Thanks!

[@WeekendPirate]

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

[@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

[@luciaseacreature8705]

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

[@jonathankerner2094]

Outstanding! Tonight is day one

[@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!!

[@sonminorimitsuu2838]

Thanks, Kale, I am going to be having some beginner lesson early 2025 in Sri Lanka :) I have just subscribed keep up the good work...Great video.

[@agneswilder733]

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

[@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

[@yonaclaude3878]

Super cool!Thank you. Great tip! 🤙🏾🤙🏾

[@Hector-mr1kn]

love your content mate! keep it up!

[@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

[@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

[@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.

[@qpbeats]

Great video! How does this translate to a shortboard? You are using your toes on dryland but not when surfing in the video?

[@marialuizaassayag6538]

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

[@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.

[@mikegates40]

I would like to suggest keep looking up during these

[@cazbaillie5591]

I’m here before it blows upp

[@yair7518]

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

[@KASUM369]

Cheers Mate👍

[@romaquatic1051]

Amazing Video! Thank you for giving inspiration 🤙🏻

[@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.

[@fmcfish1]

Ultimately it helps to be young and in good shape🙂

[@carolsprock5718]

Thank you for the pop up exercises! I'm 60 now and my pop ups sometimes don

[@KalesBroccoli]

Happy to help!

[@MensGroup]

This is great! 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!!!!

[@junior.senior]

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

[@cades.clips101]

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

[@Standupcomedyclass]

Awesome as always @kalebrock

[@Hotwire_RCTrix]

More excellent advice Kale.👍

[@olipineapple6573]

you have made be a really good surfer!

[@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 :)

[@jaimemc7886]

Thanks K... very useful

[@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

[@reginaldinoenchillada3513]

Cool flock of seagulls do. I'm looking forward to the training.

[@KalesBroccoli]

😂 🦢

[@WhatNotandWhatHaveYou]

Really well done

[@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

[@robertawebercoaching]

I’ve only surfed a few times but am training now so I can take it up as a hobby. I need to build upper body and core strength, as well as mobility. I’m struggling with the popup because when at the gym I am using my toes to push off but if I’m on a shorter board I won’t have my toes in the board right? So in the water will I just be kicking strongly to get the momentum to get upright?

[@jametti3141]

Great addition!

[@pkrbdude]

Thanks! These are awesome I’ll start asap 😎

[@dimsoneill]

Thanks dude, great exercises and advice!

[@adrianmiller6070]

kale this is great but what would you suggest for people that dont have the upper body strength to do even the first exercise ? love the content

[@KalesBroccoli]

Work on it and develop it!! :)

[@KalesBroccoli]

Thank you! 🙏🏽

[@jjames2214]

Very Useful technical

[@tommy2days]

Ya! Thank you Kales!

[@isakberg3490]

Amazing video!

[@Irishoffman772]

hi i am a beginner in surfing and i have got used to bringing and placing my back foot first (the one with the leash) on to the board in the pop up. i am over 60 years old and i have been surfing on waves 3-4 inch. is it something i need to be changing?

[@annekehackenbroich1591]

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

[@tommyd123abc_3]

Thanks I was looking for surfing exercises!😁

[@lincolnyeti]

brilliant, absolutely brilliant

[@iantincangleed4702]

Great film thanks

[@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!!!

[@maestrozikos2432]

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

[@redbaron9304]

King 👑

[@olivianolan6110]

Hi Kale, Nice van by the way

[@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 :)

[@oregonxyz]

What I started doing is when I am done surfing and tired and about to get out... I do some pop ups in the chest high soup. Or if the day is all close outs, then I work on pop ups in the soup. It takes away from the desire to not blow the wave, so you just focus on your footwork. Timing is everything. You have to know WHEN to raise up your upper body. Too early - you get your legs stuck and you land on your knees. Too late - you are surfing on all fours. Better to take longer, then get up once your feet are right.

[@gergelyovics]

Good stuff thanks 🙏

[@KalesBroccoli]

My pleasure!!

[@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

[@elisabethfry6501]

I've been surfing for 6 years, and still struggle with my pop-up, I'm know trying different exercises and will try some of these. I have mobility, and good paddle strenght, but lack strenght in the press-up.

[@robertshaw5488]

6 year's! give up

[@oneeyedsailor4952]

@@robertshaw5488 what a embarrassing comment Robert! It’s never to late, go Elisabeth! 🤙

[@robertshaw5488]

@@oneeyedsailor4952 to true just joking 😍

[@carolinas.k.1440]

I have the same issue

[@michaeljoseph2303]

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

[@nancybashista1390]

Thanks so much!

[@Bukit34]

Excelent video!

[@Adam-hn3qp]

Thank you