The Aqua Bag is a fun, easy to use, versatile and portable piece of equipment, making it perfect for home gyms, personal trainers and those who travel a lot.

As the name suggests, the Aqua Bag is filled with water.  This means that when you lift the Aqua Bag, the water moves making the Aqua Bag unstable and deceptively difficult to control.  The instability of the Aqua Bag forces all of your stabilising muscles, including core and rotator cuff, to work overtime.

The design of the Aqua Bag also makes it great for performing great movements such as Olympic lifts to develop explosive power, but is much easier, safer and more com for the average person.

Here are some great exercises to get you started using the Aqua Bag:

Aqua Bag Deadlift

This is a a great way to get a feel for the Aqua Bag and to prepare for other lifts such as the Aqua Bag clean.

As with any deadlift, ensure your spine remains neutral.

Aqua Bag Clean

The first version of the Aqua Bag clean begins with the Aqua Bag on the floor and is then pulled to the rack position, much like a power clean with a barbell.  The trick is to pull up, then flick the bag over your wrists to land it in the rack.

Because of the positioning of the Aqua Bag handles and the size and softness of the Aqua Bag, it is much easier and more comfortable than a barbell for most people rack.

The second clean with the Aqua Bag is a hang clean.  Initiate the movement by bumping the Aqua Bag off your thighs, then drop under it and catch it in rack in a squat position.

Aqua Bag Squat

Now that you can get the Aqua Bag into rack you can squat with it, the sloshing of the water will make it unlike any other squat you've done before!

Aqua Bag Press

The Aqua Bag, again due to the positioning of the handles, is very comfortable to press and becuase the weight sits behind your wrists allows you to lean forward in overhead lockout helping to improve shoulder flexibility and throacic mobility

Aqua Bag Clean and Press

This is a fantastic conditioning exercise, works your whole body and covers both pulling and pushing movements.

Aqua Bag Thruster

This is another fantastic conditioning exercise.

Try This Aqua Bag Complex

This is a great complex using the above exercises that is short, simple and great for general conditioning.  Go through the complex without putting the Aqua Bag down and complete 1-5 rounds.

5 Aqua Bag deadlifts

5 Aqua Bag cleans

5 Aqua Bag presses

5 Aqua Bag thrusters

Stay tuned for some more advanced Aqua Bag exercises and programs...

Tags: Aqua Bag training