The Aqua power bag power paddle is a full upper body exercise and an excellent movement for developing rotational core strength. Performing this exercise in a higher rep range will provide a very metabolically demanding workout. This movement is a rhythm lift so really try to flow in sync with the water.

Teaching Points

  1. Grab the bag by the neutral handles and stand with your feet hip width apart.
  2. Brace the abdominal and back muscles.
  3. Keep the chest lifted and shoulders retracted throughout.
  4. Initiate the movement by stepping back on one leg whilst at the same performing a circular paddle motion with the arms.
  5. Rotate through the thoracic and keep your eyes facing forward.
  6. Bring your trailing leg forward and reverse the paddling motion to bring the bag back to your centre line.
  7. Immediately step back on the other leg and repeat the movement.

Common Problems & Solutions

Error: Spinal alignment falling into flexion.
Correction: Keep the chest lifted and shoulders retracted.

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