Rotational stability within the shoulders, torso and hips is a common deficit I see in many clients. For control can manifest itself in one segment or all of them. Poor stability may contribute to overuse injuries and mechanical breakdowns in the kinetic chain.

Execution: Begin holding the Surge against the chest with both hands in a seated position. Next position the body in supine with the head/neck in a neutral position and extend both arms so the Surge is perpendicular to the floor and directly over the face. Finally, move the hips and knees to a 90/90 unsupported position.

Slowly move the Surge to the right keeping the elbows relatively straight. As the water shifts positions and flows that way, actively engage the core, while keeping the shoulders and torso flat against the floor. Pause for one second at the point where control begins to become difficult, and then repeat this process slowly moving to the opposite position on the left.

Perform 3-5 repetitions in a slow and controlled manner. Keep in mind fatigue will impact stability, and do not sacrifice form for range of motion or additional repetitions. Maintain a slower cadence with roper form is paramount with this exercise. Increase reps as indicated and perform multiple sets if desired.

Application: This exercise aims to improve anti-rotation stability and eliminate muscle imbalances and poor movement patterns. Increasing anti-rotation strength will reduce transverse plane forces that result in many injuries or cause energy leaks in the kinetic chain.

This movement is great for any athletes involved in rotational based sports, tactical training and repetitive overhead activity. The water in the Surge introduces an unstable and constantly shifting stimulus making the environment a challenging one in terms if its unpredictability. The choice of a horizontal and vertical handle allows for different hand positions as well.


1. Reduce the amount of water in the Surge

2. Reduce the range of motion (total arc of movement)

3. Allow the heels to remain on the floor

4. Hold the Surge in place and allow the trunk to move side-to-die


1. Increase the amount of water in the Surge

2. Increase the cadence/hold times for each pause before changing directions