TOTAL Surfing traning: Variation #3 – Barbell Lateral Squat

Friday, 11 October 2013

Variation #3 – Barbell Lateral Squat

This final version is for building even greater strength by using a barbell to increase the weight. Make sure you are competent using dumbbells before attempting this version.

The above exercises will help improve your lower body strength for surfing more powerfully and reducing your risk of leg and knee injuries.

For a comprehensive surf training plan to improve your total body strength and fitness for surfing, including the exact number of sets and reps of each exercise, make sure you download our workouts below…

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Testimonials "I've been using the Total Surfing Fitness program for about 2 months now and I can really start to feel the difference in my surfing, I get more waves, I surf for longer and I've started to ride bigger heavier waves! It's by far the best program for any surfer and the best part is you don't have to pay some gym for using equipment not designed for improving your surfing! Thanks for a great program!" Andre Wium South Africa "This training has lifted my paddle strength and helped my style tidy its self up. It is early days but there is a huge difference to the way I feel in the surf. I am 34 years old and feel like I did before I was 20!! As I said its early days but it is very positive at this stage!" Christian "My balance, and surfing has definitely improved! I have been taking yoga for awhile and nothing has improved my balance and strength like the surfing fitness training routine. This regime is the best in the market at propelling your surfing to the next level! Thank you for all the help. I probably improved my surfing more in the past year than 10 years combined. Keep up the good work man!" Ian Redondo Beach , CA "Before using your program I was running an hour twice a week and doing Yoga most days for 15mins. Since using your program I am able to get into turns with more strength & stamina as it is designed for surfers. It is nice to know that at 48yrs of age specific training gets me results I didn't know I could get. Thanks." Steve "The surf fitness training helped me improve my strength when paddling and my cardio strength as well. My physical appearance is better, my arms are a bit more toned and instead of having a 4 pack i now have a six, I also have been able to do more powerful turns." Naomi "Before I started this training program I never knew how important the core was to my balance in surfing. With this program I have progressed in leaps and bounds only adding to my pure enjoyment of the sport. Finally a surfing fitness program that works!" Anthony Barton New Zealand "Total Surfing Fitness has increased my motivation to get up early and go surfing. It has also given me the ability to catch wave after wave for 3hours plus sessions its great!" Jeremy Curd Hey there, I am in the midst of my surf vacation out on the Canadian East Coast- your training program has definitely helped me take my surfing to a new level, which has made the trip all the better! This is only my second time surfing, and one of the results of your training is that I am now riding a 7 foot board, as opposed to the 11 foot styrofoam bus that I learned on in Maui a few years back. I've benefited from the core/stabilizer training exercises and I'm finding that it has allowed me to keep my balance once I get up. I am not fatiguing as quickly as well. I was also hitting the pool three a week doing front crawl one month prior and that helped too. Keep up the solid work Clayton! JP "As a 34 year old surfer, I knew that I wasn't getting any younger, I also wasn't getting any better at surfing. I needed a lift, one that could help on days I couldn't get to, or it wasn't worth going in the water. This is it. Total Surfing Fitness is quite possibly the most important single training manual for surfers, ever published." Jeffrey D. Gabele "I'm 26 years old I have been using the total surfing fitness workout for about 6 weeks and have seen a dramatic change in my appearance and my level of conditioning has sky rocketed. I have yet to go surfing due to the fact that I'm in Iraq for a year but doing this workout keeps me in shape and ready to surf once I get home to California in a month. So thank you very much for this awesome work out I'm am a true believer and advocate in the Total Surfing Fitness so thanks again." Mark James "I am now 60 years young, had major surgery last year and was in and out of Hospital 3 times during the year. This meant I became even more unfit. I tried to get back into surfing and it was hard work. I could only go out on small days as I could not paddle through the broken water to the back and my legs used to jam up on me after about half an hour so I could no walk the board to the nose and back. As a result, my waves ended with me nose diving or I wasn't far back enough to get a quick turn. ( I ride a long board) . I also got cramps in my butt. I started using your demo lessons and the emailed lessons you sent for free. Being a pensioner I have to watch what I buy However, even the free lessons were a real help. My foot work has improved dramatically and no more stiff legs, My core is much stronger and I can whip the board around more easily, The cramps have also stopped. Its still a bit of a pain paddling out to the back but I guess those lessons are in the paid for manual. Thanks a lot especially as they were free." Paul West South Africa "I am 38 years old and used the Total Surfing Fitness training tips for only six weeks prior to a recent surf trip overseas and found immediate results. Feeling stronger, fitter and more flexible gave me the confidence and ability catch more waves and to make the most of every surf session. I look forward to continuing with Total Surfing Fitness." Darren Brown "I recently purchased your total surfing fitness program to get fit to return to Australia to surf (I currently live in London ), I went surfing in Ireland last week and the difference was remarkable. The combination of exercises specifically designed to develop surfing muscles has really helped. My core muscles are considerably stronger and my arms were no where near as tired. All round an excellent job! The e-mail reminders keep me focused and make me feel that I can do anything in the surf now! See you in the surf" Mark Australia "Total Surfing Fitness has helped me keep going at the age of 62. Building core strength at my age to keep surfing can be trying but this program has helped. The balance and core exercises helped me the most. Keep up the good work." Tom Smith "I am a guy who surfs maybe 3 times a week, living on the southern gold coast. I am not a great surfer but can do all the basic stuff. I have been using your program for about 7 weeks and I have found it enables me to have longer sessions with out tiring. I also feel my core strength is a lot stronger through the turns, but the main thing I have noticed is my leg strength, I feel as though my surfing is a lot more powerful due to this. Thanks for your help." Cam Gold Coast "Let me just say that I have found Total Surfing Fitness to be an excellent collective source of information for any surfer wanting to plan an exercise regime in order to improve their overall surfing fitness, its helped me to plan my cardio swimming program, core strengthening and balance exercises and daily stretching. I have had read various surf fitness books before and although they helped the were not complete its covers everything you need. My surfing has improved as I am more comfortable in the water especially in bigger conditions, I would recommend this to anyone who wants their surfing to progress and a must if your a charger. Cheers." Mark Ireland "I purchased the Total Surfing Fitness program after searching the web for surfing specific exercises over a couple of weeks - mainly to assist with core and upper body strength. After locating nothing appropriate (for free) I viewed your site. It was exactly what I was looking for. I downloaded the introductory training programme and completed the exercises as instructed twice per week for 4 weeks. Immediately I noticed an improvement in my lower back, which I have had some minor problems with over the last couple of years. So I then purchased the total surfing fitness programme, and am currently completing the level 1 program. I am only in the second week, so unfortunately cannot provide any real feedback yet (happy to after completing for more weeks). I will say that I am enjoying the program because of variety and also I can tell the suggested exercises will help - because my body is hurting in the right places! The fact the programme is not focused on weights is a plus. After reading about the training done by Mick Fanning, I was keen to find exercises that had overall strength elements not dominated by lots of weights. Also have started the swimming aerobic program. Have been swimming for years but again the change and variety is a bonus to keep motivated." Thanks Scott "I am now 37 and due to work and family commitments am only able to surf about 2-3 times per week. Not being able to surf everyday has had a major impact on my ability to take advantage of challenging conditions when they arise. I found that after doing the exercises for 2 weeks I was able to stay in the surf much longer and surf well right up until I went in. Whereas before after 1.5 hours I would lose some of my timing and obviously couldn’t paddle as effectively missing waves that I should have caught and falling more than usual. I highly recommend the program for anyone serious about improving their surfing." James Atkins "Just a quick note to say that I've started to incorporate some of your advice into my existing fitness program and I believe that there has been a marked improvement to date. I'm a bit land locked here in Brisbane and don't get into the water as much as I want to, but the core and stability exercises of yours seem to be giving me an edge when I do get to the beach. And obviously the longer the time in the water, the greater the stoke, so I'm keen to keep up the progress. All good, please keep me in the loop with all your advice and expertise, cheers" Bradley Conn "Total Fitness Surfing program has improved my balance and shoulder strength.I now catch around 12-15 waves per hr.and can stay out in the water much longer. Cheers." Phil Hart "My balance, and surfing has definitely improved! I have been taking yoga for awhile and nothing has improved my balance and strength like the surfing fitness training routine. This regime is the best in the market at propelling your surfing to the next level! Thank you for all the help. I probably improved my surfing more in the past year than 10 years combined. Keep up the good work man!" Ian Redondo Beach , CA "I've been using the Total Surfing Fitness program for about 2 months now and I can really start to feel the difference in my surfing, I get more waves, I surf for longer and I've started to ride bigger heavier waves! It's by far the best program for any surfer and the best part is you don't have to pay some gym for using equipment not designed for improving your surfing! Thanks for a great program!" Andre Wium South Africa "This training has lifted my paddle strength and helped my style tidy its self up. It is early days but there is a huge difference to the way I feel in the surf. I am 34 years old and feel like I did before I was 20!! As I said its early days but it is very positive at this stage!" Christian "Before using your program I was running an hour twice a week and doing Yoga most days for 15mins. Since using your program I am able to get into turns with more strength & stamina as it is designed for surfers. It is nice to know that at 48yrs of age specific training gets me results I didn't know I could get. Thanks." Steve "The surf fitness training helped me improve my strength when paddling and my cardio strength as well. My physical appearance is better, my arms are a bit more toned and instead of having a 4 pack i now have a six, I also have been able to do more powerful turns." Naomi "Before I started this training program I never knew how important the core was to my balance in surfing. With this program I have progressed in leaps and bounds only adding to my pure enjoyment of the sport. Finally a surfing fitness program that works!!" Anthony Barton New Zealand "Total Surfing Fitness has increased my motivation to get up early and go surfing. It has also given me the ability to catch wave after wave for 3hours plus sessions its great!" Jeremy Curd Hey there, I am in the midst of my surf vacation out on the Canadian East Coast- your training program has definitely helped me take my surfing to a new level, which has made the trip all the better! This is only my second time surfing, and one of the results of your training is that I am now riding a 7 foot board, as opposed to the 11 foot styrofoam bus that I learned on in Maui a few years back. I've benefited from the core/stabilizer training exercises and I'm finding that it has allowed me to keep my balance once I get up. I am not fatiguing as quickly as well. I was also hitting the pool three a week doing front crawl one month prior and that helped too. Keep up the solid work Clayton! JP "As a 34 year old surfer, I knew that I wasn't getting any younger, I also wasn't getting any better at surfing. I needed a lift, one that could help on days I couldn't get to, or it wasn't worth going in the water. This is it. Total Surfing Fitness is quite possibly the most important single training manual for surfers, ever published." Jeffrey D. Gabele "I recently purchased your total surfing fitness program to get fit to return to Australia to surf (I currently live in London ), I went surfing in Ireland last week and the difference was remarkable. The combination of exercises specifically designed to develop surfing muscles has really helped. My core muscles are considerably stronger and my arms were no where near as tired. All round an excellent job! The e-mail reminders keep me focused and make me feel that I can do anything in the surf now! See you in the surf" Mark Australia

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Friday, 11 October 2013

Variation #3 – Barbell Lateral Squat

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