Using fitness equipment to add effectiveness and variety to workouts is great, but understanding how to use a piece of equipment to its maximum potential should always be the goal. While it’s great to hold or move the Surge® during an exercise, deciding which water action will give you the best results is key. So, let’s learn all the different water actions associated with this water filled power tool.

Water actions are categorized in two ways: unintentional and intentional. Unintentional water actions involve the Surge® being in motion, moving around or with the body, and using thoughtful effort to keep the water static inside the Surge®Try these two unintentional water actions:

Static Stability Hold

This water action doesn’t involve much action at all. Instead, focus on holding the Surge® in a static position while moving the body. For example, hold it horizontally at chest height while squatting. The intention is to minimize how much the water shifts side to side, which at first might make you slow down the exercise, in turn enhancing form and technique.

Water Quiet

Just as it sounds, the goal is to keep the water inside the Surge® quiet while moving it. This requires you to stabilize the Surge® to keep it level while it is being lifted, pushed, or pressed. For example, stand holding the Surge® at chest height, slowly pressing it overhead and lowering back down. Focusing on keeping the water quiet brings attention to the proficiency and success of each rep.

Intentional water actions can be more exciting because they allow the water to move in different ways inside the Surge®. Each water action produces a different stimulus and level of challenge on the body. Check out these four water actions:


Just like it sounds, the water inside the Surge® is going to make a crashing sound. To execute the crashing water action, forcefully accelerate through the movement and stop suddenly just prior to full extension of the joint. Pause for a moment before repeating the exercise. For example, in a staggered stance, hold the Surge® at chest height and forcefully jab out and in pausing between each rep.

Repetitive Crashing

Take what we’ve just learned above and repeat the action several times in a row. For example, the “battering ram.” In a staggered stance, hold the Surge® at chest height and forcefully jab out and in 3 times in a row. Repeat the triples several times in a row with small pauses between each set.

Water Dumping

Challenging, fun, and no clean-up! Water dumping requires the user to shift the water within the Surge® from one end of the cylinder to the other. For example, stand with the Surge® at chest height. Rotate it into a vertical position and pause. Rotate it back 180 degrees and pause. Repeat several times with control. Focus on stabilizing the core and distributing the weight between the top and bottom hand with each dump.


When the water moves in a somewhat continuous manner or finds a bit of flow, that’s called oscillation. For example, start with your feet slightly wider than hip weight. Hinge from the hips bringing one end of the Surge® between the legs. Reverse out of the hinge, bring the Surge® overhead and parallel to the ground. Rotate the other end forward and repeat the hinge and swing motion. Focus on the continual movement of the Surge® within the exercise to keep the water flowing.

Create a new workout centered around the Surge® or take a previous workout and try adding these six water movements.

Workout Application: Try the exercise without the Surge®, then try that same exercise with an unintentional water action, and lastly try that same exercise with one of the intentional water actions. See how the exercise differs in feel, form, execution, and overall challenge between the three variations.

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.