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Aquaball One Handed Swing (alternating)

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Exercise Profile

Primary muscles:

Lower Back, Glutes, Quads

Secondary muscles:

Abs, Shoulders

Equipment:

Aquaball

Difficulty:

Intermediate

Aquaball One Handed Swing (alternating) Overview

The aquaball One handed swing (alternating) workout is a dynamic exercise that primarily targets the Lower Back, Glutes, and Quads. The aquaball, a water-filled weight, adds resistance without overemphasizing secondary muscles.

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Aquaball One Handed Swing (alternating) Instructions

  1. Stand with your feet shoulder-width apart, knees slightly bent, and hold the aquaball with one hand, palm facing up.
  2. Begin the swing by hinging at your hips, allowing the aquaball to swing back between your legs.
  3. As the aquaball swings forward, extend your hips and knees, using the momentum to bring the aquaball up to chest level.
  4. At the highest point of the swing, quickly switch the aquaball to your other hand, allowing it to swing back between your legs again.
  5. Continue alternating the aquaball between your hands, using the momentum generated by your hips and legs to power the swing.

Aquaball One Handed Swing (alternating) Tips

  1. Start with a light aquaball to get the hang of the exercise and gradually increase the weight as you progress.
  2. Engage your core and maintain a neutral spine throughout the movement to protect your lower back.
  3. Focus on squeezing your glutes at the top of the swing to maximize activation and build strong, firm buttocks.
  4. Keep your quads engaged by pushing through your heels and driving your hips forward during the swing.
  5. Maintain a smooth and controlled motion, avoiding any jerking or swinging with excessive momentum.
  6. Don’t forget to breathe! Inhale on the way down and exhale as you forcefully swing the aquaball up.
  7. To challenge yourself further, try incorporating single-leg variations or increasing the range of motion in your swings.

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