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By instructing moves that use just one aqua dumbbell, you can challenge both sides of the body and embrace a more functional approach to stability training, says Marietta Mehanni. What a wonderful feeling it is to be weightless and suspended, literally floating in liquid. Any movement that involves reaching in front of the body will have the effect of pushing the rest of the body backward.
This final point highlights one of the biggest advantages of using only one dumbbell, as it challenges each side of the body differently and has a more functional application to stability training. Often when two dumbbells are used, the stronger, more able arm will compensate for the weaker side.
This requires both hands to grip the foam segments of the dumbbell, holding it in the horizontal position (photos 3 & 4).
This involves the dumbbell being passed from one hand to the other, with the dumbbell in either vertical or horizontal position (photos 5,6,& 7). For this grip to have a smooth transition from one hand to the other, both arms need to move through the same plane of movement (saggital, frontal, transverse). The dumbbell can also be held between the thighs (half way up) (photo 8), or under the knee (photo 9) between the calf and hamstrings.
Begin with standard moves that are used in a regular workout and apply the single dumbbell concept.
Single or double grip circling over and under in the front of the body or to the side (photos 22, 23, 24 & 25). Double grip in vertical position circling in the transverse plane (stirring the pot) (photos 26 & 27). Exercises like Rock n Roll (suspended exercise with the body flipping from a prone to supine position and back again) can be performed with two dumbbells, noodles or aqua belt, but are much more challenging with one dumbbell.


Using a single dumbbell with a double grip can make some traditional dual dumbbell exercises easier to perform – the side-to-side kick with dumbbells pushing to the opposite side, for example.
Each of these exercises changes the turbulence created in the water, which in turn shifts the emphasis of the muscles used to stabilise the body.
Balance the time spent using on one-handed dumbbell exercises with exercises that require both hands. Marietta is an award winning Australian presenter and Australian Fitness Network Ambassador with over 20 years of teaching experience in both land and water-based group exercise. No other conventional form of group exercise or fitness program comes close to the uniqueness of exercising in deep water.
In the exact same manner, any movement that extends behind the body will instigate forward movement. Stability training can be executed by creating turbulence and thus challenging the body to either stay still or move in a desired direction that is not assisted by turbulence.
To be able to hold the dumbbell in either position, the bar needs to be long enough for both hands to fit side by side comfortably (photo 2).
If the foam sections are large, it could be an issue for participants who have arthritis, wrist problems or RSI, as the fingers would need to be spread wider and grip harder to maintain control. This allows the fingers and the muscles in the forearms to release, which is necessary when using the dumbbell throughout the class. If arms are alternating, for example forwards and backwards with a kick to the front, it is very hard to pass the dumbbell from one hand to the other. This actively incorporates core stabilisers and enables the focus to shift to upper body exercises that don’t use dumbbells.
This will gradually introduce participants to exercises that require more balance, proprioception, coordination and core stability.


With two dumbbells this exercise takes longer to perform and requires considerable strength, whereas with one dumbbell, although there is some upper body resistance, it can be performed faster, thereby maintaining heart rate and core temperature. Other than avoiding excessive fatigue in local muscles, particularly the fingers and forearm, the nervous system will be constantly stimulated, thus making it a workout for the mind as well as the body. Marietta is also the World Master Trainer and Education Coordinator for Gymstick International and Pelvic Floor Ambassador for Continence Foundation Australia. The sensation of reaching down with your feet but not touching anything solid challenges the neuromuscular system’s lifetime of familiarity with the effects of gravity.
In essence, if the desired effect is to stay still (not travelling forwards or backwards in the water), equal force is required to the front and back of the body. Adding the use of a single dumbbell will create further instability, as the buoyancy assistance to only one side of the body will cause the opposite side to work harder to find equilibrium. This is advantageous for the client, instructor or personal trainer as muscle imbalances can be observed and rehabilitated. It requires more coordination, because the legs are usually moving, sometimes in the opposite direction. An alternative option is to have a transitional move that allows both hands to grip the dumbbell, so that the dumbbell is passed to the opposite hand easily. In fact, proprioception can be so altered that exercising in deep water can very effectively improve coordination and neuromuscular function. The result is an overall body workout in which the core muscles are consistently recruited in order to develop the power required to drive the limbs through the water in the desired direction.



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