Once you've mastered some of the basic Aqua Bag moves and have a feel for training with it, you can have a go at some of these more difficult moves.
Aqua Bag Overhead Lunge
This is a really challenging move! Clean and press the Aqua Bag overhead and then lunge forwards or backwards. You will really feel the water pulling you from side to side with this exercise and it will take a lot of work to stabilise through the hips, core and shoulders.
Aqua Bag Overhead Squat
The Aqua Bag is a great way to introduce people to weighted overhead squats because the weight sits behind the wrists and so automatically helps keep the shoulders back and helps improve thoracic mobility.
Aqua Bag Jerk
Because of the comfortable rack position and the fact that the weight sits behind the wrists, the Aqua Bag is really fun and easy to do jerks with. Just make sure you get the second dip!
Aqua Bag High Rep Clean and Jerk
High repetition Aqua Bag clean and jerk is fantastic for conditioning. The best way to do this so that you can keep moving through quickly is to do a hang power clean and then jerk. Build up to 10 mins without putting the Aqua Bag down - not easy!
Aqua Bag Snatch
As with the clean, you can snatch the Aqua Bag from the ground like a barbell power snatch or bump it off your thighs more like a hang snatch. This is a great exercise for developing speed and shoulder stability. You can also do high repetition work with this lift for fantastic conditioning.
Aqua Bag Side to Side Swing
The second set of handles on the Aqua Bag makes this unique exercise possible. This is great for developing rotational power and working your core.
Aqua Bag Side to Side Snatch
Rotational overhead work - it covers a lot of bases! This will require you to really use your legs to get the Aqua Bag overhead and a great deal of shoulder stability and grip strength to hold it upside down overhead.
Aqua Bag Get-Up Sit Up
Get-up sit-ups are a reasonably difficult exercise in their own right, but add the Aqua Bag into the mix and you've got a real challenge! Again, because the weight sits behind your wrists the Aqua Bag will actually help get you into a good postural position when you sit up.
Aqua Bag Advanced Complex
This complex combines some of the above exercises as well as some basic exercises into a fantastic, full body condioning workout. It's fun but brutal! Do the whole workout without putting the Aqua Bag down, complete 1-5 rounds.
5 x Aqua Bag deadlift
5 x Aqua Bag clean
5 x Aqua Bag rack squat
5 x Aqua Bag jerk
5 x Aqua Bag overhead squat
5 x Aqua Bag snatch
5 x Aqua Bag over head lunge
Thank you. Best regards;
Hugo Madruga