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 Grab…
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The Aqua Power Bag Yoke Twist is a great leg builder and will challenge the core too. The key is to keep your chest facing forwards and to pivot off the back foot keeping the toe aligned with the knee. Teaching Points Start with the Aqua Power Bag in the back position with your feet…
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The Aqua Power Bag Rotational Clean is the transverse variation of the traditional linear clean. Just like the traditional clean, ensure the power is generated through the hip drive and keep the bag close to body at all times.
Aqua Power Bag Floor Press Tilts is the next progression from the standard floor press. The movement is performed by keep one arm locked out whilst flexing the other arm. This variation of the floor press will unilaterally load one side of the body whilst also causing the core to engage to prevent rotation of…
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The Aqua Power Bag Shoulder To Shoulder Press is an excellent multi-planar variation of the standard military press. When holding the Aqua power bag on one shoulder, the weight of bag will not only challenge you laterally to keep a vertical spin, the water inside the bag will also want to move front and back…
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The Aqua Power Bag Forward Lunge & Sweep includes a sweeping motion with the Aqua bag and a forward lunge. If your’e stepping forward with your right leg, sweep past that same front leg. When your’e first learning the movement break it down into two exercises; Lunge Sweep Then, once you have proficient technique combine…
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There are many ways to progress a military press, a fun and challenging progression is the Aqua Power Bag Single Leg Military Press. Reducing the base of support whilst lifting a ‘live weight’ overhead is an extremely difficult exercise to stabilise. The constant force of the water moving from side to side ensures no two…
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The Aqua Power Bag Lunging Parry is a progression of the forward lunge, the added rotation makes this a very dynamic exercise. All the usual cues apply with this exercise as you would when performing a traditional forward lunge. Ensure your front knee doesn’t go over your toe, fold the back leg and drive through…
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The Aqua Power Bag Single Leg Rotational Clean is an extremely challenging exercise. The movement is essentially the linear clean but with the added progressions of moving in the transverse plane whilst reducing the base of support to just one leg. This exercises takes a lot of balance which is made even more difficult from…
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The Aqua Power Bag Spear Strike Uppercut is essentially the same movement as the Spear Strike but with an uppercut finish. This uppercut will force the water to the other side of the bag challenging the core, shoulders and arms.
The next progression to the bent over row is Aqua Power Bag Bent Over Row Tilts. The cues are exactly the same for this variation except instead of drawing both elbows back at the same time, leave one arm extended. This is more of a unilateral exercise that challenges you to stabilise on one side…
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Once the reverse lunge can be performed with proficient technique, try the Aqua power bag forward lunge. The main key with the forward lunge is to focus on folding the back knee and dropping the hips vertically downwards, rather than forwards and down which will cause your front knee to move over the front toe…
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