All Exercises
Woman performing a swing with an AguaForce water weight

Swing

Develops explosive hip power and cardiovascular conditioning by driving the weight up with an aggressive hip hinge.

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Main Muscles

  • Glutes
  • Quadriceps
  • Shoulders

Supporting Muscles

  • Abs
  • Calves
  • Hamstrings
  • Lower Back

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How to perform

  • Stand with feet shoulder-width apart, holding an AguaForce weight with both hands
  • Hinge at the hips and swing the weight back between your legs
  • Drive your hips forward explosively to swing the weight up to shoulder height
  • Let the weight swing back down naturally into the next rep

Tips

  • Power comes from your hips, not your arms or shoulders
  • Keep your core braced and back flat throughout the swing