Aqua Bag Pertubation Training: Integrating The Lunge with Press

I recently purchased an aqua bag (bag partially filled with water) and the challenge with this training tool is that one must stabilise and control the bag that has a moving load within it.  This product and concept of instability training has been around for a long time now, however I was recently stimulated to add this into my training after seeing Frans Bosch speak in Sydney last year as well as having read his book “Strength training and coordination: an integrative approach”.  In the videos below you will see a variety of lunge movements (anterior, lateral and rotational) with an in sync anterior shoulder press or anterior press following the lunge.  The lunge + press is probably an easier place to start because it segments the movements and reduces the pertubation challenge compared to the in sync lunge + press.  There are many different ways to add pertubation training to ones program and below are just a couple of ideas that came about from playing around with the aqua bag whilst performing a lunge routine.

This blog post was written by osteopath Heath Williams of Principle Four Osteopathy. Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics. At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete. We have 3 experienced osteopaths working across both of the clinics. The Melbourne City CBD clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation. The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium. Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation. To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.

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