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Get into Fishing Shape: The Wader's Workout Routine

For the wading angler who’s out of shape after the winter layoff, C.J. Murphy, co-owner of Total Performance Sports in Everett, Mass., offers this workout, which will strengthen your legs and improve your balance —both crucial to safe wading. All you need is a 30-pound sandbag. Perform the workout twice a week for two months before your first outing.

The Side-Loaded Farmer’s Walk


Illustrations by Pete Sucheski

The farmer’s walk builds leg strength and endurance. Pick up the sandbag and hold it at your side. “Grabbing sandbags builds forearm and grip strength, which will help you reel in that big fish,” says Murphy. Walk in a circle or in a figure-eight pattern for 45 seconds. Keep your body from leaning toward the weighted side. Repeat, this time holding the weight in your other hand. Do a total of three walks on each side.

The Side Bend

The side bend will improve core stability. Hold the sandbag in your right hand, keeping your shoulders level. Bend your upper body toward the right, letting your right hand drop about as far as your knee. Keep your hips perfectly stationary. Pause, then straighten your torso by using your obliques (the muscles on the side of your stomach) to pull your ribs toward your hips. Repeat 12 times, then switch the weight to the other hand and perform 12 more reps on the left side. Do three sets per side.

The Sandbag Squat

This exercise strengthens legs and arms while improving balance and stability—especially important if you fish fast water. Hoist the sandbag onto one shoulder. Keeping the sandbag on your shoulder and your other arm straight out in front for balance, squat until your thighs are nearly parallel to the floor, then push through your heels to stand back up. Drop the sandbag to the floor, then lift it to your other shoulder and do another squat. Drop the sandbag to the floor—that’s one repetition. Perform three sets of 12 reps.

 

Comments (3)

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from Micropterus24 wrote 10 weeks 1 day ago

The best way to get in fishing shape, is to stay in fishing shape.

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from wittsec wrote 10 weeks 1 day ago

I've done all of these exercises and can say they work great. The last time I did these excercises was when I called my Drill Sargent Sir. After 20 min of these exercises I never did that again.

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from wittsec wrote 10 weeks 1 day ago

I have done all of these excercises and can vouch that they do work. The last time I did them was when I called my Drill Sargent Sir. To prove these excercises work I never called him Sir again.

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from Micropterus24 wrote 10 weeks 1 day ago

The best way to get in fishing shape, is to stay in fishing shape.

0 Good Comment? | | Report
from wittsec wrote 10 weeks 1 day ago

I've done all of these exercises and can say they work great. The last time I did these excercises was when I called my Drill Sargent Sir. After 20 min of these exercises I never did that again.

0 Good Comment? | | Report
from wittsec wrote 10 weeks 1 day ago

I have done all of these excercises and can vouch that they do work. The last time I did them was when I called my Drill Sargent Sir. To prove these excercises work I never called him Sir again.

0 Good Comment? | | Report

Post a Comment