The Hydro Gainer™ Aqua Bag is an incredibly effective fitness equipment that can be used in a variety of exercises of movement combinations, both in a workout setting or physical rehab setting.
Whether your goal is to build muscle, improve balance, recover from an injury, or boost overall sports performance in a given area, the Hydro Gainer™ Aqua Bag can help.
In this article, we’ll be sharing 5 effective Hydro Gainer™ Aqua Bag exercises that you can do perform in the comfort of your own home! Before we go into detail with each one, below is the list of exercises we’ll be discussing:
- Clean & Jerk
- Stationary Lunge Parry
- Crunch-to-Press
- Squat (Front Squat or Back Squat)
- Bicep Curl
While some of these exercises are more complex and require a higher skill level to execute, all are effective and attainable to achieve, whether you’re a beginner or elite athlete. More especially, they’re exercises that can be performed at home.
Let’s now go into each with more detail!
The Clean & Jerk
The clean & jerk is a popular Olympic lift that provides a full-body stimulus. It’s a bend-and-lift bilateral movement that requires a deadlift and a shoulder press. Want to make the movement even more difficult? Perform a squat clean & jerk!
To execute this movement with the Hydro Gainer™ Aqua Bag , however, extreme stability and focus are required. Because of the movement of the water, not only are you going to need to think about the movement mechanics of the clean & jerk but the manipulation of the Hydro Gainer™ Aqua Bag in combination.
The clean & jerk is an extremely effective, functional multi-jointed exercise that builds strength and muscle, improves balance and coordination, and when performed with the Hydro Gainer™ Aqua Bag can drastically improve results.
Here’s a video of how to perform a clean & jerk with the Hydro Gainer™ Aqua Bag : https://www.youtube.com/watch?v=IWAfXxmMn9w
The Stationary Lunge Parry
This unilateral lower limb exercise is an extremely effective exercise for improving core strength, balance, hip mobility, and quad strength. When you throw in the parry with the Hydro Gainer™ Aqua Bag , that core strength and balance are tested tenfold.
A large advantage of training with an Hydro Gainer™ Aqua Bag is that it provides the individual exercising with an unstable environment. This, for obvious reasons, increases the level of difficulty of any movement and thus aids in doubly improving strength, coordination, and balance, among other things.
To perform this movement, you’re going to want to begin in a split-squat stance, bending at the front leg for the stationary lunge. Second, with the Hydro Gainer™ Aqua Bag gripped in both hands, you’re going to begin rotating the bag from side to side in a rowing fashion.
As you can imagine, this is going to blow up your core obliques!
Here’s a video showing you how to perform a stationary lunge parry with the Hydro Gainer™ Aqua Bag . Skip to 0:40 of the video: https://www.youtube.com/watch?v=IWAfXxmMn9w
The Crunch-to-Press
The crunch to press is a great exercise for any skill level. If you can’t yet add a weight-bearing tool to the crunch, no problem! A crunch is still an effective movement with or without the Hydro Gainer™ Aqua Bag implementation.
With that said, if you’re looking to increase the level of difficulty of the crunch and make it into a multi-functional movement, implement the Hydro Gainer™ Aqua Bag ! Simply execute the crunch and press the Hydro Gainer™ Aqua Bag overhead to complete the press. Repeat, and you’ve got yourself a crunch-to-press.
Here’s a video showing you how to perform a crunch-to-press. Simply replace the dumbbells as seen in the video with the Hydro Gainer™ Aqua Bag and you’re off to the races! https://www.youtube.com/watch?v=_pn9VIKEXWM
The Squat
The squat is arguably the most effective, and certainly the most popular multi-jointed functional exercise. It provides tremendous benefits for improving muscular strength and size, and also improves mobility, among other things.
If you’re going to add any exercise into your at-home workout regimen, it should be the squat.
The squat is also an incredibly versatile movement that can be executed in several ways, especially with the Hydro Gainer™ Aqua Bag . A few examples are front squat, back squat, overhead squat, and Hydro Gainer™ Aqua Bag swing squat.
Here’s a video of how to perform a front squat with the Hydro Gainer™ Aqua Bag : https://www.youtube.com/watch?v=PX5BhwVAFiM
The Bicep Curl
Last but certainly not least, the bicep curl. A workout isn’t complete without incorporating a biceps exercise, am I right?! Jokes aside, although a smaller muscle group, a bicep curl is a great implement, especially when considering the ease and convenience of the movement in an at-home setting.
Performing a bicep curl with an Hydro Gainer™ Aqua Bag simply adds another level of difficulty, providing that you need to not only execute the lift but ensure that you control the unpredictable movement of the water.
Here’s a video showing you how to perform an Hydro Gainer™ Aqua Bag supinated biceps curl: https://www.youtube.com/watch?v=g9-yTKr3vn0