Dynamic Fluid resistance training, with the Surge®

As a personal trainer I’m always looking for new fitness equipment to challenge not only my clients, but myself. Each year I attend the IDEA World Fitness Convention where companies show off their latest and greatest innovations. One that caught my eye last year was by Hedstrom Fitness, the creators of the Bosu. When I saw The Surge® I knew I had to try it, and I absolutely loved it. This item of resistance training equipment was not only functional and effective, but it was FUN! I don’t know about you but FUN is my #1 requirement in a workout.

Disclosure: I am a Hedstrom Fitness Ambassador. I received their products for free in exchange for a review. However, all opinions are my own because I keep it real like that.

What’s a Surge®?

In a nutshell, The Surge® is basically a plastic tube that you can fill with water. The water then provides resistance training effect during your workout. The genius part is that the weight is adjustable depending on how much water you add. Plus the tube has multiple handle options so it’s able to perform a variety of exercises including strength, balance and power. It comes in two sizes (42″ and 30″), and multiple color options. Plus there now a newer version with soft handles, and end cap grips.

As a personal trainer that trains clients in their homes, I love that it’s fully adjustable on the fly. Too challenging? Remove some water. Too light? Add more water. Easy peasy. Previously I’d have a trunk full of  resistance training stuff like dumbbells, kettlebells, plates etc… now I can do almost every exercise just using the Surge® . It’s a game changer for personal trainers and fitness enthusiasts alike.

 

How does it work?

When I say it revolutionizes fitness equipment I’m not being overdramatic. I applauded adjustable dumbbells when they released because it meant less equipment cluttering my house, but the Surge®  is so much more versatile! It’s a barbell, dumbbell, bodybar, medicine ball, ViPR and more. Plus and the fact that we’re using water makes it way more interesting physiologically speaking.

Hydro Power

If you’ve ever held a water bottle while you walk you know that it kinda has a mind of it’s own. As you move, the water inside displaces. That’s basically the principle theory behind the Surge® . However having the potential for the water displacement means it can be used multiple ways. The Surge water actions are either unintentional or intentional.

Unintentional Water Actions

Unintentional Actions are done with the surge®  moving with the body using mindfulness to ensure the water inside is static. This often requires more control and slow continuous effort. This method is great for focusing on technique, which is essential when learning new resistance training movement patterns.

• Static. Imagine a Calm ocean. Challenge yourself by moving the body, and keeping the Surge®  static. If you feel water displacement inside the Surge® , then slow the movement down to regain control. When I coach this I liken it to moving with a full glass of water. While YOU move, hold the glass still and try not to spill a drop!
• Moving but quiet. This to me feels like bobbing on the waves when you’re out on the ocean. You know the water is moving slightly but you don’t hear anything. The Surge®  moves, but there is no sound from the water inside.

 

Intentional Water Actions

Intentional Actions are when the Surge®  is moving and allowing the water to displace, causing movement and often audible noises inside the Surge. This produces a challenging stimulus, as your body responds to stabilize you. Not gonna lie these are definitely challenging, but hella fun!

• Crashing. In this movement pattern we’re simulating waves crashing on the shore. There is movement, and sound. The movement involved in crashing is a push or pull followed by a pause, allowing the water to ‘crash’ inside the Surge® , then resettle a little on the pause. The pause is key because the water will try and move you, this is where you get a great core and stabilization workout!
• Constant Crashing. In crashing we paused after each movement, with constant crashing there is no pause. Think of this like a boxer repetively jabbing their opponent, then resetting to avoid the comeback. If you’ve ever caught a double wave while swimming out to the ocean this is similar.
• Dumping. If you’ve seen toddlers play with water, they dump water all the time. Just take one container and dump it into another (for some reason this is highly enjoyable for 4 year olds). With Surge®  dumping you shift water from one end of the Surge®  to the other. Want to make this super challenging? Try it standing on one leg!
• Oscillating. Any weight can find a flow and this is where oscillation comes in, we’re working in a fluid motion with the Surge®  and allowing the water inside to flow and move naturally. Think of the ocean current, it moves below the surface in circles.

Why I love resistance training with The Surge

Besides the fact that I need less equipment to train my clients, I love that I can essentially take the same workout and make it totally different simply by changing the dynamics of the movement from unintentional to intentional. I liken the change similar to that of a pushup compared to a clapping push up. It raises the intensity a heck of a lot! If you have a home gym I totally recommend getting one these to use. So many reasons to include this on your wishlist for home workouts:

• Adds variety
• Multiple uses
• Adjustable resistance
• Easy to regress/progress exercises
• Fun!

Questions:

• What do you think about this innovative new way of resistance training?
• What equipment do you use to workout?
• Do you have any fitness goals?