Purpose of the exercise

Aims to improve dynamic trunk stability, shoulder girdle control and coordination under unstable loads. Strengthens core, hip stabilisers and upper back muscles. Supports functional strength and load capacity in moving situations.

Supplies

• Aquabag (40-70% filled for optimal instability)

• Flat surface

• Sufficient walking space

Starting position

1. Place aquabag on shoulders or in front carry position

2. Stand upright with feet hip-width apart

3. Shoulders low and actively stabilised

4. Core tightened

5. Pelvis neutral

6. Look ahead

Implementation

1. Start walking in a controlled forward direction

2. Keep hull stable while moving water

3. Make even, controlled passes

4. Correct small disturbances actively from the core

5. Maintain constant tension in shoulders and torso

6. Stop controlled and put the aquabag down safely

Points of interest

✓ Keep torso straight and stable
✓ Core continuously tightened
✓ Correct actively on water displacement
✓ Walk controlled and rhythmic
✓ Breathe calmly and controlled

✗ Excessive lateral tilting
✗ Raising shoulders
✗ Use too full aquabag
✗ Uncontrolled, quick passes
✗ Ignoring pain in shoulder or lower back

When this exercise?

The aquabag walk is used to improve dynamic stability and functional strength under unstable conditions. The exercise is great for athletes and tactical athletes who want to optimise their trunk control and load capacity during movement.

Within rehabilitation, this exercise can be used in later stages when sufficient basic stability is present. Due to the unstable load, the exercise requires good technique and controlled build-up. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional, so that the exercise is safe and tailored to individual load capacity, complaints and recovery status.