Kiteboarding Exercises: The Roll Out

Kiteboarding ExercisesIn the first of our series of kiteboarding exercises to improve your performance while kiting, Lars Rousing Jørgensen introduces an exercise that’ll help you nail those handle passes.

Lars is has been in the fitness industry since 2002, and runs a successful website called

Why is Training Important for kiteboarders?

Regardless if you do hooked-in or unhooked freestyle moves, it’s all about fast rotations and powerful movements. On the water there are too many uncontrolled factors that will make your muscle “workout” less effective than in the gym. In the gym you can concentrate on a specific muscle chain or a specific movement. In the gym you can train these muscles to be stronger, which will give you more power for your tricks on the water. Do you want to rotate faster? Pop higher? Pass faster? Going to the gym or working out at home really will pay off.

The Roll Out: Unhooked Power

This is a typical roll out. It’s a great exercise to get more power for riding unhooked. A roll out is a perfect exercise for those kitesurfers who want to learn handle passes or get more power and speed in their handle passes. It can be done at home or in the gym. If you do it at home and don’t have a barbell as shown in the images, you can do a “glide out” instead. Find a floor that you can slide on and use a folded t-shirt or something similar, to glide out instead of rolling.

Warm Up

A good warm up for this exercise, would be to do 3×10 pushups and 30 seconds of arm swings for each arm. This should warm up all the relevant muscles and the shoulder joint.

Kiteboarding Exercises - Roll Out Image

Roll Out Steps

The Exercise

Now start doing the exercise, by getting down on your knees and grabbing the barbell, as shown in image 1. It’s really important that you don’t flex your hip at any point! You can get a back pain, if you don’t flex your glutes and your abs. Think of squeezing your butt cheeks together, as if you are “holding” a coin back there. Your back and your hips should be straight at all times. The only joints that should be moving are your shoulders (and secondary your knees). Now roll out as far as you can, and pull the barbell back as explosively as you can. This is a powerful bar to hip movement that will help you make your first pass or get you more speed and power in your passes.

Watch the Roll Out Video

If you have any questions regarding this exercise, or you have your own techniques to improve your strength for kiteboarding, let us know in the comments below.

Visit the KBX Website for more great training exercises.

Written by

Lars Rousing Jørgensen


PS: If you enjoyed this article, help spread the word by clicking the “Like”, “Tweet”, “+1” buttons, or sharing it using the share icons below. Want to read more articles like this? Subscribe to iMK, and get our articles directly to your inbox or RSS reader.

Did you enjoy this article?

Share it with others
Sign up for our free updates
Your details are safe with us, and will never be sold, rented or given away!