Exercises For Wakeboarding

Wakeboarding is a type of water sport that basically combines elements of skiing and snowboarding. Although wakeboarding is nearly a full-body sport, it primarily utilizes the muscles in your core, arms and legs. By building strength in these areas, you gain power and improve your balance, helping you excel when you're out on the water.

  1. Dumbbell Push Crunch

    • The dumbbell push crunch is a strength-training exercise that targets the rectus abdominis, located at the front of your abdomen, strengthening your core. Lie flat on your back on an incline bench with a dumbbell in each hand, your feet anchored under the foot pad and your arms extended straight above you. Position your arms so your hands are aligned with your shoulders. Engage your core and flex at the waist, bringing your torso toward your knees, but keeping your lower back flat. Return to the starting position to complete a rep.

    Wide-Legged Criss-Cross

    • To strengthen your core and improve your balance for wakeboarding, include the wide-legged criss-cross exercise in your routine. Start on your back on the floor. Have your hands behind your head and your legs extended directly upward. Keep your back flat against the floor with a yoga block squeezed between your thighs. Raise your shoulders off the floor, twist your torso to the left as far as possible, then back to center, to the right, and back to the starting position to complete a rep.

    Barbell Curl

    • To gain strength in your upper arms, the barbell curl is an important exercise to include. It also works the wrist flexors, helping to improve your grip. Start in a standing position with your back straight. Have your arms extended straight at your sides, grasping a barbell with an underhand grip so your palms are facing up. Keeping your arms close to your sides, slowly flex at the elbow, bringing the barbell up to your chest. Return to the starting position to complete a rep.

    Reverse Hammer Curl

    • It's essential to work the lower arms in order to improve your grip, which will help you hold the the rope's handle during wakeboarding. Include the reverse hammer curl exercise to build strength in your forearms and upper arms. Stand straight up with your feet shoulder-width apart, arms straight down at your sides and a dumbbell in each hand. With your palms facing inward, slowly flex one arm, bringing the dumbbell up to your shoulder. Lower it back down and repeat with your opposite arm. Keep your arms close to your sides during the movement to maintain proper form.

    Barbell Hack Squat

    • You need strength in your legs to stay grounded on the board and ride the waves without falling off. The hack squat is essential to include in your exercise regimen, because it works nearly all of the major muscle groups in the legs. Stand straight with your feet shoulder-width apart, a barbell positioned behind you at your feet. Keeping your head aligned with your spine, slowly squat down, grasp onto the barbell with your palms facing down, and holding onto the barbell, extend your legs to return to a standing position.

    Straight-Leg Deadlift

    • To build strength in your legs, the straight-leg deadlift is an effective exercise, targeting the hamstrings, glutes and adductor muscles along the insides of the thighs. Stand straight, with a dumbbell in each hand and your arms fully extended at your sides. Keep your stance shoulder-width apart or slightly narrower. Without rounding your back or bending at the knees, flex at the hips and bring your torso down, keeping your arms straight. Continue until the weights touch or are close to your toes. Return to the starting position to complete a rep.