KIteboarding Workout - 4 Best moves

Kiteboarding is amazing because it's so accessible to just about everyone. Now, if you want to take your kiting to another level, learn new tricks, ride longer, rider harder, and have less chance of injury, you need to consider fitness.

We've had a few requests for some videos on this topic, particularly on how to tailor your training towards a specific discipline. In my opinion, the best training program is the one you will stick to. Ideally, it would be a well thought out program designed by a professional. That said, the basic concepts of all these programs are somewhat simple. Have a routine, progress forward with either reps, sets, weight, etc., all while hitting your full body frequently enough to make progress and recover.

When it comes to sports, outside of the big moves, they say it's best to focus on movement patterns that mimic your sport. In my opinion, calisthenics are a no-brainer for kiteboarding. You're moving your body though space and mimicking many of the the movement patterns on the water.

I'll share my routine and why I do it. One size does not fit all. You should find something that works for you!

I have a push day, a pull day, a leg day and a cardio / yoga day. I just repeat this pattern and take a rest day when I really need it. I get lots of water time, so this gives me time to recover from certain moves but helps me to stay consistent. I always warm up and aim for 4 sets of 10. Over time, I modify the moves to more advanced variations or add reps up to 20 before adding a weight vest, etc. Feel free to reach out on Instagram if you want to know more.

Cardio

This might surprise some of you, but cardio is king when it comes to energy. Trying to get your heart rate up three times a week will pay off in dividends. You'll have more energy, longer sessions, and feel better more often. When I remember to stay on top of my cardio I always feel better before, during, and after a session. This is easy to overlook, but I promise you'll notice a difference on the water. Anything will do. Biking, running, swimming, jump rope. Find something fun that gets your heart pumping and get to it. Start slow and focus on getting better over time.

Legs and Core

Your legs and core are everything in kite. Ever have a long session and notice how sore your abs are? The best way to improve this is to start squatting. You don't have to use a barbell, albeit well-executed back squats are amazing! You can do body weight squats, lunges, Bulgarian Split Squats and pistol, aka single leg squats; these are a great place to start. These moves incorporate balance, flexibility, endurance and strength. Do this and you'll be popping harder, able to hold down a harder edge for more air, and be able to take harder landings. You'll also find grabs and rotations easier. A strong core also plays a big role in kite loops. Don't forget sit-ups and leg raises. Ab-specific moves are important too.

Pulling

Your arms and back play a large role in kiteboarding as well. If you practice freestyle they are especially important. There is no substitute for pull-ups, chin-ups and inverted horizontal rows. You'll hit your back from multiple angles, all while strengthening the tendons in your arms, your grip and your biceps. If you think about it, you are engaging your arms and back constantly while riding and steering the kite. If you're unhooked, you're basically doing a pull-up!

Pushing

Pushing doesn't play too much of a role in kite, but it's important to stay balanced. If you only did pulling movements, you would have terrible posture because some muscles would be so much stronger than others. I do find some link between dips and keeping the control bar down, however. Incorporate push-ups, dips, ring dips, and bench presses into your routine. You should also hit your shoulders. Pike presses, hand stand pushups on the wall and shoulder presses will do the trick.

Ryan (Rygo) Goloversic

Many people dream of quitting their job, traveling the world and pursuing their passions. Rygo is one of those people who pulled the trigger. A few years into his career, he decided to change everything and travel as a kiteboarder, freelance videographer & writer. His mission is to share the stoke & help people put the boarding into their kiteboarding. Get outside and kite!

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