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Aquabag Two Handed Swing (alternating)

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Exercise Profile

Primary muscles:

Lower Back, Glutes, Hamstrings

Secondary muscles:

Quads, Abs

Equipment:

Aquabag

Difficulty:

Intermediate

Aquabag Two Handed Swing (alternating) Overview

The aquabag two-handed swing (alternating) workout primarily engages the lower back, glutes, and hamstrings.

The aquabag’s unique design and weight distribution provide a challenging workout without overstressing secondary muscles.

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Aquabag Two Handed Swing (alternating) Instructions

  1. Stand with your feet shoulder-width apart, toes pointing slightly outward, and hold the aquabag with both hands in front of your body, arms extended.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up. Allow the aquabag to swing back between your legs.
  3. Drive your hips forward explosively, using the power from your glutes and hamstrings, and swing the aquabag up to chest level. Keep your arms straight and engage your core throughout the movement.
  4. As the aquabag reaches chest level, let go of one hand and allow the bag to swing back down between your legs.
  5. As the aquabag swings back up, grab it with the opposite hand and repeat the swing, alternating hands with each repetition.

Aquabag Two Handed Swing (alternating) Tips

  1. Start with a light aquabag to ensure proper form and technique.
  2. Engage your core and maintain a neutral spine throughout the exercise.
  3. Initiate the swing by hinging at the hips and driving through your glutes.
  4. Focus on squeezing your glutes at the top of the swing for maximum activation.
  5. Keep your shoulders relaxed and avoid using your arms to lift the bag.
  6. Control the descent of the bag by hinging at the hips and bending your knees.
  7. Gradually increase the weight of the aquabag as your strength improves.

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