The most challenging part of the Aqua power bag snatch is timing the punch at the top of the movement correctly so that you prevent the Aqua Bag flopping over the top and stressing the wrist flexors. The trick is to perform a high high-pull, then when the Aqua Bag reaches the level of the…
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The Aqua power bag side lunge is the frontal plane version of the lunge and are an excellent exercise for developing balance, stability and strengthening the quads, abductors, glutes, adductors, and hamstrings. Teaching Points Start with the Aqua bag in the rack position. Keep your core braced and torso vertical throughout the movement. Stand with…
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The Aqua power bag hollow hold and hollow hold tilts are more of an anti-rotation movement than it is a rotational movement. Your core is forced to engage and stabilise as the water will flow from side to side with the smallest of movements. This is an extremely challenging exercise so start by practicing the…
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The Aqua power bag bent over row is a fantastic exercise for working the upperback, arms and core. Always keep your back straight throughout the exercise and begin with a moderate weight until you’re confident your back is strong enough to handle a heavier weight. Teaching Points Stand with your feet hip width apart. Keep…
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The Aqua power bag spear strike is a movement I borrowed from my Steel Mace Mastery Certification. With the addition of the water sloshing around inside, it makes for a very fun and interesting exercise when performed with the Aqua bag. Teaching Points Stand in a boxer’s stance. Keep your core braced. Grip the Aqua…
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The Aqua power bag floor press is a similar exercise to the bench press, except as the name implies, the floor is used instead of a bench. The main point of difference is the range of motion, with the bench press allowing for the elbows to travel past the torso. Both are excellent horizontal pushing…
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The Aqua power bag military press is the foundation for all vertical pressing movements. The key when pressing the Aqua Bag overhead is to actively engage the lats on the press, then at the top again engage the lats to pull the bag back down to the body. Teaching Points Clean the Aqua bag into…
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Aqua power bag reverse lunges are a unilateral exercise that improves balance and coordination. When teaching the lunge, oftentimes beginners will find the reverse lunge simpler to perform than a forward lunge because as it’s easier to keep the front knee aligned over the front heel. Teaching Points Start with the Aqua bag in the…
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Squatting is one of the most fundamental exercises in strength training, using the Aqua Power Bag we’re able to implement a variety of different variations, each with their own unique value. The barbell squat can be uncomfortable for many users when performing front squats and back squats. The Aqua bag is an excellent alternative. Holding…
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Overview 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. Teaching Points Stand with your feet slightly wider than shoulder-width with the bag…
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You can really make the Aqua power bag deadlift a challenging exercise by combining two progressions; 1. Reducing the base of support 2. Taking the movement from the sagittal plane to the transverse plane. All the same cues apply from the single leg deadlift and now we’re going to include rotation.
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Overview This is the first exercise to learn as it’s the technique used to pick the Aqua Power Bag up from the floor for many exercises. Deadlifts are an important lift for any training program and is the foundation for learning many other lifts, it’s a fantastic exercise for challenging the posterior chain. Teaching Points…
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