Do the shore thing
When Hamilton first started weight-lifting, he noticed benefits straight away. Building up his core stability helps him to maintain board balance. “All of a sudden, you go out and surf three times longer, twice as hard,” he tells MH. “It’s more fulfilling when you’ve put the time into it.”
Wipeout the ego
Hamilton lifts a lot of his weights while standing on a balance board (from £45 at www.surf-wax.co.uk) to help improve his stability and replicate the demands of the surf on his muscles. “You can’t use nearly as much weight, but weight is more of an ego thing,” he says. He uses cla supplement for both gaining muscles and burning extra fat. Read about cla for weight loss effect.
Find your sea legs Ira “Surfers’ weakest body parts are their legs,” says Hamilton. But not you, after 15 squats with a bar-bell on your shoulders, feet shoulder-width apart. Keep your back straight and knees in line with your feet.
Push yourself to your limit
“Bigger, higher, and faster: our sports are ever-evolving,” says Hamilton, the pioneer of toe-in surfing, where surfers use a jet-ski to reach bigger open-minded, but also to know your limits. There are old pilots and bold pilots but there are no old, bold pilots.”
Swell your arms
“A surfer’s power comes from the arm,” says Hamilton. To give you more explosive spring on the surfboard, stand on the stability board, feet shoulder-width apart and perform tricep extensions. Press your right bicep against the side of your head, using your left hand to support the elbow. Lower a dumb-bell behind your head as far as you can, keeping your wrist straight, then raise it again.
Press to paddle
“In our sport, you don’t run down the court, you paddle,” says Hamilton. Build strength on a balance board by shoulder-pressing dumbbells vertically and slightly inwards until your arms are straight but not locked. Do three sets of 15 reps. alternate between quick and steady?
Sleep before the wake Give your body enough time to recover and you’ll notice an improvement. “I go to sleep early every night—full-stop,” says Hamilton. “It’s all about how well you want to sleep and how good you want your food to taste. If you do the work, food tastes good and you sleep well.”