Onnit HydroCore Bag
The Onnit HydroCore bag can help you build strength, stability and explosiveness by tapping into the power of water dynamics. The all-in-one workout tool is the perfect partner for workouts anywhere. Just empty the water out, fold it up and take it with you when you travel.
Because the water is constantly want to keep travelling in the initial direction it’s moved you will be building stability all through your body. This helps you train for a wide range fo sports and activities or just general strength and fitness.
Imagine fitness equipment that teaches you good form? Sounds crazy, but the momentum of the water helps you to learn the correct timing and speed. The aim is to work with and keep the flow of the water as you go through the motions of your exercises. If there is too much sloshing of the water then you will need to adjust you timing and rhythm.
The Onnit HydroCore bag is the ultimate “just add water” training equipment that trains your whole body while benefitting from stability from head to toe, muscle strength and explosiveness, less weight with better results, portable equipment and instant feedback.
What is an Onnit Hydrocore bag?
A Hydrocore bag, also called a water bag or an aqua bag, is essentially a water bladder the shape of a boomerang or ox yoke. Who better to be the inventor of this fitness device than a guy who has trained soldiers, MMA fighters and Hollywood actors. Maurizio Tangari came up with the design after being inspired by the inflatable boats that Navy SEALS use in their training and their missions.
The Onnit Hydrocore bag is similar to the Bulgarian Bag, both are modelled around a traditional method of training Eastern European wrestlers back in the day. The technique involved carrying small to medium farm animals over the shoulders and neck. This helped the wrestlers to build functional stability and strength.
Here’s how it works: Because the bag is partially filled with water, the water moves around and will naturally keep moving in the direction you move. Your body will then need to work hard to correct that and ensure you don’t break form.
There are a range of different exercises you can do with the Hydrocore bag, either as a stand alone exercise or exercises that mimic other equipment. You can squat with it, use it to press, mimic rowing, carry, throw and swing it.
And because of its tough construction your bag will keep its shape and won’t burst, so get tough with it and it will make you tough.
Onnit Hydrocore Bag vs Competitors
Ball stoppers on the handles – Improved grip without slippage
One way valve – When the water goes in it stays in, even with all the throwing around.
Light Weight – When empty the bag weights next to nothing and folds up so you can take it anywhere. When filled with water the bag only weighs 10 pounds, it’s the movement of the water that makes it so effective.
It’s fun – If a workout feels like play, you’re more likely to do it more often. You can do your workouts anywhere anytime, from the backyard to the beach.
Onnit Hydrocore Bag Exercises
1. Lunge With a Twist
Step 1. Hold the front of the bag in front of your chest with your hands up through the rubber handles. Try to keep the bag parallel to the floor throughout the exercise.
Step 2. Take a big step forward and lower your body into a lunge—your rear knee should end up just above the floor and the thigh of the lunging leg should be parallel to the floor.
Step 3. As soon as your foot touches down, smoothly twist your body in the direction of your front leg. Stabilize the bag, and keep your torso upright. Step back to the starting position. Repeat on the opposite leg.
2. Pushup On Bag
Step 1. Place the bag on the floor with the horn ends pointing toward you. Get into a pushup position with your hands on the bag and brace your body.
Step 2. Keeping your head, spine, and pelvis in a straight line, lower your body until your chest touches the bag, and then press back up.
3. Bent-over Row
Step 1. Hold the bag by the sides with arms extended, and bend your hips back while keeping your head, spine, and pelvis in a straight line. Your torso should end up nearly parallel to the floor.
Step 2. Row the bag to your belly explosively, drawing your shoulder blades down and together as you pull. The row will cause the water to slosh around inside the bag—stabilize it, and keep your balance.
For more exercises and the origianl article where the above exercises can be found: https://www.onnit.com/academy/hydrocore-bag-training-for-an-unshakeable-body/