New PubMed Study Shows TRX Training Significantly Improves Surfers’ Balance
- Surf Ready Fitness
- Oct 27
- 2 min read
If you’ve ever wondered whether TRX suspension training actually helps with surfing performance — we’ve got some science-backed proof now.
A new peer-reviewed study published in PeerJ and indexed on PubMed (Wang et al., 2025) found that TRX suspension training led to significantly greater balance improvements in competitive surfers compared to traditional balance training methods. This wasn’t a marketing study — it involved 32 members of China’s National Surfing Team, tested over eight weeks of structured training. 📖 View the full study on PubMed
What the Research Found
Both TRX and traditional balance training groups improved balance over 8 weeks — but the TRX group improved faster and more.
By week 5, the TRX group’s progress was already significantly better (p = 0.005; large effect size = 1.062).
By week 8, that difference had grown even larger (p < 0.001; effect size = 1.417).
Researchers concluded that TRX training closely matches the balance and core-stability demands of surfing and is highly effective for surf athletes.
Why This Matters for Surfers
This is big news because it validates what many surf coaches (myself included) have seen firsthand: suspension training mimics real surf demands better than static balance work.
When you surf, your balance is never still — you’re constantly shifting, absorbing, and reacting. The TRX creates that same kind of dynamic instability, forcing your body to coordinate your hips, core, and shoulders in multiple planes — exactly like riding a wave.
Practical Takeaways
Add TRX or suspension-based training into your routine 2–3 times per week for about 30 minutes.
Focus on surf-specific movements: suspended lateral squats, split-stance rotations, and single-leg hinges that challenge your balance dynamically.
Expect measurable balance improvements within 5 weeks, according to the study.
You can still keep some traditional balance board work — but use the TRX as your primary instability tool.
How I’d Use This at Surf Ready Fitness
At Surf Ready Fitness, we’ve always trained surfers to handle the unpredictable — waves, wind, and transitions. This study reinforces that suspension training isn’t a gimmick; it’s a proven method for surf performance.
Here’s how I’d build it out:
Weeks 1–2: Basic TRX patterns (lateral squats, single-leg stability holds).
Weeks 3–5: Increase instability — suspended lunges, hip hinges, and anti-rotation drills.
Weeks 6–8: Combine TRX and balance-board work for full surf-stance integration.
By week 5, you should notice you’re more grounded under pressure and more agile through transitions — exactly what this PubMed study demonstrated in elite athletes.
Final Word
This is real science confirming what we’ve seen in the gym for years: TRX suspension training builds surf-specific balance faster and more effectively than old-school balance drills alone.
If you want to start incorporating this style of training into your own program, check out the Surf Performance Kit — it includes the same tools and setup I use with my athletes to build real-world balance, stability, and strength for the water.
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