How does Instability Training Give you More? By Nel

How does Instability Training Give you More? By Nel

Unleash the Power of Instability Training with the Swell Fit Bag

Instability training, a dynamic approach to fitness that challenges your body's balance and coordination, has been growing as a training method in recent years.  We’re excited to have brough a new addition to the realm of instability training through our founding product, Swell Fit Bag. Unlike traditional tools, the Swell Fit Bag offers a unique and versatile way to incorporate instability training into your routine. In this blog article, we;’ll explore what instability training is, the benefits it offers, and how the Swell Fit Bag revolutionizes this fitness discipline.

What is Instability Training?

Instability training involves performing exercises on unstable surfaces or with equipment that demands greater stabilization from your body. This form of training targets not only major muscle groups but also the smaller stabilizing muscles, ultimately improving core strength and overall functional fitness. By challenging your body to maintain balance during movements, instability training enhances neuromuscular coordination and proprioception.

Benefits of Instability Training:

  1. Amplified Core Strength and Stability: Instability training activates deep core muscles, leading to improved stability, enhanced posture, and reduced risk of back pain.
  2. Enhanced Balance and Coordination: Working with an unstable tool like the Swell Fit Bag challenges your body's ability to balance, promoting better coordination and proprioception.
  3. Superior Joint Strength and Stability: By engaging smaller stabilizing muscles around joints, instability training helps to increase joint stability, reducing the likelihood of injuries.
  4. Full-Body Muscle Activation: Exercises performed with the Swell Fit Bag engage multiple muscle groups simultaneously, resulting in a more comprehensive and effective workout.
  5. Functional Fitness Improvement: Instability training can be developed to mirror real-life movements, making it highly beneficial for everyday activities and sports performance.

Introducing the Swell Fit Bag:

The Swell Fit Bag is a game-changer in the realm of instability training. It is a versatile, water-filled bag has 8 handles to offering a multitude of ever-changing, unpredictable weight distribution challenges in a workout. The unique design of the Swell Fit Bag makes it an exciting and challenging addition to your fitness routine. You can fill The Swell Fit Bag with water, which creates an instability training challenge as the water moves around the bag whenever not completely full as the water moves as you move. Its dynamic, moving and sort to touch nature requires you to adapt quickly, engaging your core and stabilizing muscles throughout each exercise.

Best Swell Fit Bag Exercises for Instability Training:

  1. Swell Fit Bag Squat and Press: Hold the Swell Fit Bag at chest height, squat down, then explode upward while pressing the bag overhead. This exercise targets your legs, core, shoulders, and arms. You’ll feel strong core activation as your body works to hold the bag in alignment as you lift it up over-head.
  2. Swell Fit Bag Lunge and Twist: Perform alternating lunges while holding the Swell Fit Bag. As you lunge, twist your torso toward the side of the front leg, engaging your obliques.
  3. Swell Fit Bag Deadlift: Hinge at the hips, grab the Swell Fit Bag with an overhand grip, and stand up straight while squeezing your glutes. This exercise targets your hamstrings, glutes, and lower back.
  4. Swell Fit Bag Plank Drag: Assume a plank position with one hand on the Swell Fit Bag. Drag the bag to the opposite side while keeping your body stable and aligned.
  5. Swell Fit Bag Russian Twist: Sit on the ground, holding the Swell Fit Bag with both hands. Lean back slightly and rotate your torso from side to side to work your core and obliques.

Incorporating the Swell Fit Bag into your fitness routine can take your instability training to new heights. By challenging your balance, coordination, and core stability, this innovative tool offers a range of benefits that enhance your overall fitness and performance. So, unleash the power of instability training with the Swell Fit Bag and embark on an exciting journey to a stronger, more balanced, and fitter you! Remember to start with the basics and gradually progress to more challenging exercises to get the most out of your Swell Fit Bag workouts.


Buy your Swell Fit Bag now and enjoy access to our “Start with Strength” Fitness Challenge designed to help everyone unlock the power of resistance and instability training with the Swell Fit Bag with 16 step by step, easy to follow 20-25 minute workouts.


Our are on hand to answer any questions you have about instability training or our new Start with Strength Program.

Back to blog