Water bag exercises are a great way to mix up your workout and earn some pretty impressive gains. Matter of fact, if you had to pick one piece of equipment to do a total body workout with, going for a water bag would be your best option.
The water bag is one of the most versatile pieces of exercise equipment. It’s also beginner-friendly, there are tons of amazing water bag exercises, and you don’t even have to be at the gym to have a productive workout.
Today, we’ll take a look at the best water bag exercises for a total body workout.
Water Bag Exercises for Full Body Gains
Water Bag Behind the Neck Squat
The squat is one of the best exercises you can do to develop your lower body while also strengthening your entire upper body and improving your balance.
The problem is, after a while, bodyweight squats don’t challenge you anymore, and you need to start using external weights. At this point, many beginners start using barbells.
But there’s a problem:
Placing a hard piece of solid metal on your back can be very uncomfortable and even painful. With a water bag, however, you’ve eliminated the issue completely.
The bag is soft to touch, but it still provides you with the resistance you need to keep getting stronger. Plus, you can add or remove water easily to adjust the resistance to your athletic level.
How to Perform It
- Lift the bag and gently place it behind your neck, on top of your trapezius muscle.
- With a firm grasp on the handles, take a deep breath into your belly, lift your chest, keep your head up and slowly squat down to the bottom position.
- Squat up by pushing through the heels and exhale as you reach the top position. Take another deep breath and repeat.
A quick note:
If the bag isn’t quite full of water, perform the squat slowly and in a controlled fashion. You don’t want water to run from side to side and throw off your balance.
Water Bag Curl
Once we’re done with the lower body, it’s time for the arms. Again, the water bag is an excellent option because you can adjust the resistance easily and the handles offer a solid grip as you curl the bag.
How to Perform It
- Grasp the two handles firmly, position the bag in front of you, keep your head up, shoulders back, elbows to your sides, and back straight.
- From there, slowly curl the bag up while doing your best to keep your elbows in a steady position to your sides.
- Hold the contraction for a moment and slowly lower the bag down to the bottom position.
Water Bag Overhead Lunge
Next to the squat, this is one of the best exercises for a total body workout. It trains your legs and butt great, and your entire upper body has to support the weight over your head which builds your isometric strength and balance.
How to Perform It
- Grasp the two handles firmly and raise the bag over your head. Keep your shoulders back, elbows fully extended, back straight, and core engaged.
- From there, take a deep breath into your bell and slowly move one leg forward while keeping the back leg firmly footed on the ground.
- As you reach a 90-degree angle on your front leg knee, use your leg strength to push yourself up to the starting position. Exhale, take another breath and repeat for the other leg.
- Perform the exercise in an alternating fashion.
No Water Bag? No Problem.
Water bag exercises offer amazing versatility for a total body workout. But, if you don’t have access to a bag, there are great alternatives.
The squat can be performed by placing a barbell on your back, but it does take some getting used to the discomfort. Alternatively, you can use a kettlebell or dumbbell to perform Goblet squats.
You can also do curls with a barbell, EZ-bar, kettlebells, dumbbells, cable machines, resistance bands, and more. As long as the object offers a solid grip and is heavy enough, you can get the work done.
The best overhead lunge alternative is by using a straight bar. Simply clean and jerk the bar over your head and perform the exercise in the same manner.