Long gone are the days when we had to remind each other, “Friends don’t let friends skip leg day.” With all the positive attention on our lower halves, our upper bodies may now get the short end of the stick when it comes to exercise selection and attention. Keep your workouts spicy by adding the Surge® Storm into the mix. The Surge® Storm has a variety of hand grips and water actions to accommodate a huge library of upper body moves. To help fill your exercise arsenal try these four Surge® Storm moves. Use these exercises on an upper body workout day or sprinkle them into your current routine. 

Single Arm Bent Over Row

Grip Position: Single handle
Water Action: Quiet

Execution: With feet under the hips, hinge forward while keeping the shoulders retracted and core engaged. Grip the Surge® Storm single handle towards the center, where you find stability in the water. Drive the elbow up and back while keeping the water quiet. Slowly lower back to the start position. Repeat for multiple reps, then stand up before repeating the exercise on the other side.

Clean & Crash

Grip Position: Double Handle
Water Action: Oscillate to Crash

Execution: Begin with an athletic stance. Grip the Surge® Storm by the double handles in a neutral grip. Perform a Clean by driving the elbows upward, keeping the Surge® close to your body, then snapping the elbows close to your sides and catching the Surge® at your chest. Pause, then forcefully press the Surge® overhead, creating a crash with the water. Reverse the move to return to the start position.

Wide Overhead Rainbow Press

Grip Position: Wide grip
Water Action: Dumping

Execution: Holding the ends of the Surge® Storm in a wide drip, squat to pick up the Surge® and lift it overhead. Drop one elbow toward your side, allowing the water to dump while stabilizing the core. Press the lowered end of the Surge® back up and overhead, then repeat the movement on the other side. 

Overhead Triceps Extension

Grip Position: Overhand grip on single handle
Water Action: Quiet

Execution: Begin with an athletic stance, gripping the single handle with both hands in an overhand grip. Lift the Surge® Storm overhead and allow it to rest on the back of the wrists.  Keeping the upper arms vertical and parallel to one another, flex the elbows and lower the 

Use these four exercises on an upper body workout day or sprinkle them into your current routine.

Alison Galvan has a Masters degree in Kinesiology and works with athletes, college students, kids, older adults, and everything in between. In addition to working as a Hedstrom Fitness Master Trainer, Alison owns EnergyX Fitness in San Antonio, Texas.