Ments: Tips to Improve Your Surfing Before Your Trip
If you’ve surfed the Mentawais before, you already know: if your paddle game’s weak, you’re going to feel it. Between long paddle-outs, fast-moving water, and energy-sapping resets, paddle strength is necessary. Whether you’re here for a mellow trip or a mission with your crew, paddle strength surfing is what separates solid sessions from survival mode.
You don’t need to be a gym rat or an athlete to prep for the Ments—but if you want to surf more, recover quicker, and stay in the lineup longer, it pays to put some work in before you land.
Why It Matters More in the Ments
Mentawai lineups aren’t like your home break. Most waves here break on reef, and while the takeoffs are clean, you’re going to paddle more than you expect. Sometimes you’re sprint-paddling to get into position. Sometimes you’re grinding back out after a wide set. And sometimes you’re holding position against the current while waiting for the next bomb.
If your paddling isn’t dialed, you’ll miss waves. If you’re gassed, you’ll hesitate on the good ones. Building paddle strength for surfing gives you more chances, better positioning, and more control over your sessions.
What Paddle Strength Actually Improves
It’s not just about getting in early (though that’s a huge bonus). Paddle strength helps with:
Catching waves earlier, with less strain
Handling current, especially on longer reef points
Managing back-to-back sessions without burning out
Avoiding shoulder fatigue and injury
Staying sharp when others fade — a major edge on crowded days
If you improve paddle strength surf-wise, your whole trip feels smoother.
Form First: Easy Technique Tweaks
You don’t need new gear—just better technique. A few small adjustments go a long way:
Keep your chest slightly lifted off the board (not flat)
Elbows high, and pull deep with full strokes
Avoid splashing — smooth, controlled paddling is more powerful than flailing
Breathe steadily — panic paddling burns energy fast
These technique tips are underrated but make a real difference in your efficiency. It’s one of the easiest surf paddle training tips to implement right away.
Training Without the Ocean
Not everyone has daily access to surf. If you’ve got access to a pool, you’ve got tools to build paddle strength surfing without needing waves.
Here’s how to prep anyway:
Swim laps – especially freestyle
Flatwater prone paddling – a boogie board or soft-top works fine
Consistency > intensity – just paddling more often builds endurance
Any surf session counts – even on small days, you’re building base fitness
Workouts That Actually Help
Forget curls or random HIIT. If you want to improve paddle strength, you need to build pulling strength and upper-body endurance.
Here’s what works:
Pull-ups (standard, wide-grip)
Lat pulldowns + straight-arm lat pulls
Cable rows, TRX rows
Jump rope or rower – for cardio and shoulder rhythm
Planks, deadbugs, and hollow holds – for core control
Start light and build up. It’s about repeatability, not max reps. This is the core of good Mentawai surf fitness.
Surf-Specific Circuits for Power & Control
If you want to take it further, add:
Med-ball slams – build paddle explosiveness
Plyo push-ups or band-resisted push-ups – simulate surf movement
Resistance band shoulder work – injury prevention + paddle power
Balance drills – BOSU boards, sliders, and mobility flows to improve surf reaction time
These drills aren’t just about looking fit—they translate directly into surf paddle training tips that make you stronger where it counts.
Mobility + Recovery = Longevity
You can train hard, but if you’re tight or broken, you won’t last long out here. Keep this in your routine:
Supermans/Arch-ups – strengthen posture and spinal control
Shoulder openers – especially thoracic and scap mobility
Hip mobility – helps your pop-up and rotation
Nutrition + rest – protein, carbs, hydration, and sleep actually matter
You can’t build proper Mentawai surf fitness without recovery. The ocean demands it.
Put It All Together (Sample Weekly Plan)
Here’s a basic 3-day surf prep schedule to start 4–6 weeks before your trip:
Day 1:
Pool paddle session or swim laps
Band circuit: face pulls, lat pulls, shoulder rotations
Day 2:
Pull-ups, rows, med-ball slams
Core: planks, deadbugs, reverse crunches
Day 3:
Surf-specific circuit (push-ups, balance work)
Mobility: shoulders + hips
Track progress: Can you paddle for longer? Recover faster? Handle more sessions back-to-back?
This is how you build real paddle strength surfing—by training smart, staying consistent, and focusing on endurance, not just power.
Get Strong Before You Paddle Out
You’ve booked the trip. The waves will be firing. Now’s the time to get your body ready so you can make the most of it. Even a few weeks of intentional prep can make your Mentawai surf fitness stronger and your sessions way more enjoyable.
You’ll catch more waves. Stay in longer. Paddle back out faster. And recover better after a heavy day.
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