All Exercises
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
Swing FAQ
What muscles does the swing work?
The swing mainly works your glutes, quadriceps and shoulders, with your abs, calves, hamstrings and lower back supporting the movement.
How much water should I put in the weight for the swing?
Fill one AguaForce weight to about 6–10 lb, using the molded fill lines. Start at the low end if you're new to strength training, and pick a level where the last few reps feel hard but your form stays clean. When that gets easy, add about half a cup of water, roughly a quarter pound.
How many sets and reps of the swing should I do?
Aim for 3 sets of 15 swings, resting 45–60 seconds between sets. The CDC recommends muscle-strengthening activity at least 2 days a week, so 2–3 non-consecutive days is a good target.