Very similar to the Aqua Bulgarian bag swing except you’ll immediately drop into a squat at the top of the upswing. The Aqua bag swing squat is an excellent leg builder with the hip hinge hitting the hip dominant muscles and the squat hitting the quad dominant muscles.
The Aqua Bulgarian bag lamb swing is a fantastic exercise for targeting the legs, arms, shoulders and core. Give it a go!
Mills are traditionally a club movement but are a lot of fun with the Aqua Bulgarian bag as the bag moves so quickly around the body. The best way to learn the aqua bag mill is to break the movement down and piece and put it all together again.
The Aqua Bulgarian bag squat and lunge is a great example of how you can use the aqua bag for traditional strength exercises. The shape of the bag contours the body perfectly making adding additional resistance to bodyweight exercises comfortable to perform.
The aqua Bulgarian bag side clean is essentially the clean, but it’s performed in the frontal plane. This exercise is excellent for developing rotational core strength and is a great prep exercise for some of the more advanced Aqua bag frontal plane movements.
This Agua Bulgarian bag spin is a fantastic exercise for building circular shoulder strength, rotational core strength, aerobic conditioning and grip strength. You’ll get no rest with this exercise making it an extremely metabolically challenging movement to perform. Go for reps or time and get your heart pumping!
Overview Steel club 360 swings will work your core like nothing else, be sure to keep your abs braced and hips locked in and shoulders packed down throughout the movement. Teaching Points Stand with your feet shoulder width apart. Keep your core tight, and your quads and glutes activated. Begin with the club in the…Details
Overview The steel club double mill combines the mill with one arm and the reverse mill with the other arm. If you have two clubs the same weight in your arsenal, then the double mill is an excellent exercise that will really challenge you. Only attempt the double mill when you can competently perform both…Details
Overview An easy way to remember the difference between a steel club mill and a steel club reverse mill is the direction of the elbow. With a traditional mill the elbow will form an inward circle towards the midline of the body, like you’re throwing an object or throwing a (cross) punch. With the reverse…Details
Overview The steel club single mill is a traditional club exercise and is fantastic for building shoulder strength and mobility. Mills increase athletic performance for so many sports that require striking, throwing and punching. If you need to develop circular shoulder strength, nothing beats the steel club mill. Single Mill Prep Movement #1 – (Top Circle) The…Details
Overview The steel club two handed mill is a sequence of movements combined to make one exercise. The best way to learn the mill is to break those movement down and piece it all together again. Teaching Points Begin in the guard position. Perform 2 reps of inside 180’s. Perform 2 reps of arm Cast.…Details
Overview The steel club bullwhip is an excellent exercise for opening up the shoulders, building shoulder strength and mobility and increasing grip strength. Practice the bullwhip with a light club ensuring your head stays in a fixed position before moving on to a heavier weight. Teaching Points Stand with your feet shoulder width apart. Hinge the…Details