This movement is like the two-handed swing as performed with a kettlebell, however due to the width of the bag you’ll need to swing the Aqua power bag with one hand on top and change sides after each rep or set.
- Stand with your feet slightly wider than shoulder-width with the bag between your legs and the neutral handles facing upwards.
- Hinge the hips whilst keeping your chest proud and core braced, your torso should be at a 30–45-degree angle with your knees slightly bent.
- Grab the bag by the neutral handles keeping your shoulders packed down and a straight line between crown and coccyx.
- Keep your arms locked out and swing the bag back between the legs absorbing the force into your hips.
- Drive your hips forward and upwards and let the bag float up to shoulder height.
- Rotate the bag vertically at the top and let it float back towards the floor, wait for the bag to pass your legs before you hinge the hips.
- Repeat the movement with you other hand on top.
Common Problems & Solutions
Error: Hinging the hips too early.
Correction: Wait for your arms to connect with your legs before you hinge.