Water Bag Workout: Benefits, Choosing the Right One, and Exercises

What are water bag workouts?
How to Choose a Water Bag
Water Bag Workout Basics
Advanced Water Bag Workouts
Wrapping Up

What are water bag workouts?

Water bags are water-filled weights that are great for exercise because the water inside flows and moves, forcing you to engage stabilizing muscles. Water bag workouts are a form of functional training that improves your body’s ability to perform everyday functions better.

Benefits of using a water bag include:

• Improved Strength and Endurance: Water bags help improve form and technique by exposing imbalances you can correct.
• Increased Stability and Coordination: The constant motion of the water engages your core, improving balance and coordination.
• Functional Movements: Water bag training simulates real-life tasks like carrying groceries or luggage, making daily activities easier.

Water bags come in various shapes and sizes. Let’s explore how to choose the right water bag and some beginner and advanced workouts.

How to Choose a Water Bag

Fluid X offers four different models of water bags:

To choose the right water bag, ask yourself:

• Am I a beginner or intermediate/advanced?
• Do I want to focus on cardio, strength, or both?
• Do I prefer kettlebells or barbells?

Beginners should start with the Cube 7 or Tank 15, while intermediate and advanced users may prefer the Boba 13 or Tank 20. Choose based on your goals:

• For strength: Go for heavier equipment with adjustable water levels.
• For cardio: Opt for lighter models like the Boba 13.

Water Bag Workout Basics

Follow these steps to set up your Fluid X water bag:

1. Expose the push valve by unscrewing the main cap.
2. Press the push valve to open the bag.
3. Add water to the desired level.
4. Pump air into the bag until firm, then seal it with the cap.

Check out this setup video for guidance.

Basic Exercises

Back Squat

Steps:

1. Hold the water bag behind your head using the internal or external handles.
2. Keep your feet flat and your back straight.
3. Squat down as if sitting in a chair.
4. Maintain a straight back and engage your core.

Shoulder Press

Steps:

1. Hold the water bag in front of your chest with bent elbows.
2. Engage your core and press the bag overhead until your arms are straight.
3. Lower the bag slowly to the starting position and repeat.

Advanced Water Bag Workouts

Plank on Water Bag

Steps:

1. Place your hands on the bag, keeping your shoulders over your wrists.
2. Extend your legs and engage your core.
3. Hold the plank position on the unstable surface.

Overhead Press Squat

Steps:

1. Hold the water bag overhead using internal handles.
2. Squat down while maintaining stability and control.
3. Press through your feet to return to a standing position.

Wrapping Up

Water bag workouts are versatile, portable, and highly effective for strength, cardio, and functional fitness. Choose the right water bag, set it up properly, and start incorporating these exercises into your routine!

Watch this full-body workout video for more ideas.