Learn

Training guides, drills and the research behind water-weight training.

study

Unstable load vs unstable surface: why the difference decides if it works

The studies that praise instability training and the ones that warn against it are describing two different things. Get the difference right and you train the one that transfers.

Read the article

study

Does water bag training work? Here is what the studies actually found

Four EMG studies and a balance trial, in plain English: what a shifting water load actually does for your core, balan...

Get new training guides by email

Drills, setup guides and the research behind them — a couple of emails a month.