Lots of strength coaches have incorporated chaos theory into their training systems. Coaches such as John Davies (Renegade training), Louie Simmons (Westside barbell) and Paul Check all employ chaos theory to improve training outcomes.

Chaos theory comes from the scientific idea that tiny changes at a micro scale such as a butterfly flapping its wings can have great consequence on the overall macro system, exemplified by the butterfly effect, whereby a butterfly flapping its wings in the Amazon results in a thunderstorm on the other side of the world.

Now how can this apply to the aqua bag? The very nature of the aqua bag lends itself to chaos theory – the weight is distributed differently depending on how you move it. For instance, a fixed weight has a predictable path it will follow, whereas in an aqua bag the water is always moving and it becomes unpredictable causing a chain reaction through your body that randomly stimulates different muscles to help stabilize the bag during each movement. Small changes in how you move the bag can result in drastic changes of force that go through your body.

The direction you hold the bag (back & forth or side to side) dictates where the push and pull of the water will be its strongest – controlled chaos, using different orientation of the bag. For example, when cleaning the bag;

a) You can clean with the handles to you chest so the bag comes to a height parallel with your shoulders, creating a side-to-side movement and therefore challenging structures on the side of your body, or

b) Clean the bar onto one of your shoulders (shouldering, without handles). Creating more of a back and forth movement therefore increasing the activity in the front and back structures.

Another advantage of the aqua bag is that used correctly it’s a great injury prevention tool. This is because of it unstable nature which helps strengthen your body in planes of movement that are not commonly stimulated. The aqua bag will therefore strengthen your weak links. It helps with stability because it acts upon you rather than you upon it.

You can use it on its own for conventional exercises, or in contrast with conventional exercises. Contrast training is a great way to develop multiple attributes (attributes such as strength, power and stability). Here is an example of a program that will increase strength and stability.

Squats (used to develop strength) + aquabag zercher throw squats (is great for power and side to side stability because you don’t have to decelerate the bag and it’s very unstable on the catch)

Another good combination is a deadlift (strength) + aqua bag shouldering (power, back and forth stability)

A great conditioning drill is to load up a wheelbarrow with a few plates and chuck a few aqua bags on top, lay out some cones and zigzag around them and do as many circuits around the cones in a specific time parameter (eg, 2 mins). Remember to keep your elbows straight, core tight during your change of direction and fight against the wheel barrow trying to rotate you (if the wheelbarrow tilts, do not fight it with the strength in your arms, rather, use the strength of your core and shoulders).

Some exercises can be done with double aqua bags to increase the challenge. Try double TGU or double clean and press. If you’re really keen try triples.

Here are some videos of other challenging aqua bag exercises;