SandBell Exercises to Get You Started

December 21st, 2015

Get the most out of your new SandBell by trying a few of our favorite exercises.

Sure, you’re a seasoned veteran, you’ve been using free weights for years. You know how to get the most of your workout, but do you know how to get the most out of the SandBell?

Our SandBell is unlike the traditional free weights like dumnbbells or kettlebells. The SandBell is the most versatile, challenging, and functional free weight on the market. It reinvents free weight exercise by combining the best features of dumbbells, kettlebells, medicine balls, slam balls and sand bag training into one simple yet powerful weight training tool.

Check out these SandBell exercises to get started.

Top 12 SandBell Exercises

Warm up: Perform 5 minutes of a light jog followed by 5 minutes of mobility movements.

The Workout: Perform 10 Reps of each exercise using a single SandBell, choosing a weight based on your ability and experience.  Exercises with a * need to be performed on both sides.  Add a Hyper Vest PRO to this workout to amp up intensity.

#1: Push Up

SandBell Exercises - Push UP

Push UP

  • In the top of a push up place one hand on a SandBell and the other on floor
  • Lower your body down towards the floor, bending at the elbows
  • Push back up and raise the SandBell up to the side of your chest
  • Place the SandBell back on the floor and reach across to drag the SandBell to the other side
  • Repeat on the other side

#2: Bent Over Row *

SandBell Exercises - Bent Over Row

Bent Over Row

  • Bend forward at your waist, holding a SandBell in one hand with your arm straight
  • Lift the SandBell up to the side of your chest, bending at the elbow
  • Lower the SandBell back to a straight arm position and repeat

#3: Woodchop *

SandBell Exercises -Woodchop

Woodchop

  • Hold SandBell at the outside of one knee in both hands with your torso twisted to this side
  • Raise the SandBell up and over the opposite shoulder, twisting through the midsection
  • Lower back to the start position and repeat 

#4: Lunge Rotation *

SandBell Exercises - Lunge Rotation

Lunge Rotation

  • Hold a SandBell at your midsection with elbows bent
  • Step forward into a lunge and twist to this side
  • Push off your front foot to return to the start position and repeat to the other side

#5: Rainbow Slam

SandBell Exercices - SandBell Slam

Rainbow Slam

  • Stand with your feet shoulder’s width apart holding the SandBell using a double claw grip with your arms straight.
  • Raise the SandBell up overhead, coming up onto your toes and keeping your arms straight.
  • Forcefully slam the SandBell into the floor as you dip into a squat position and swing your arms down and back.
  • Grab the SandBell on the way back up and repeat on the opposite side.

#6: Russian Twist *

SandBell Exercises - Russian Twist

Russian Twist

  • Sit with your feet flat and knees bent, holding the SandBell on the floor to the side of one hip
  • Lift the SandBell up and over to the outside of the other hip, twisting through the midsection
  • Lift the SandBell back to the start position

#7: Skater *

SandBell Exercises - Skater Lunge

Skater Lunge

  • Place one leg back behind and across the other leg, holding a SandBell in the opposite hand beside the front foot
  • Jump to the side switching your feet and moving the SandBell to the other hand then immediately jump back
  • Repeat from side to side

#8: Ribbon *

SandBell Exercises - Ribbon

Ribbon

  • Hold SandBell at the outside of one knee in both hands
  • Raise the SandBell up and over the opposite shoulder
  • Rotate behind your head and down to the outside of the opposite knee
  • Reverse the direction

#9: Slam

SandBell Exercises - SandBell Slam

Slam

  • Stand with your feet shoulder’s width apart holding the SandBell using a double claw grip with your arms straight.
  • Raise the SandBell up overhead, coming up onto your toes and keeping your arms straight.
  • Forcefully slam the SandBell into the floor as you dip into a squat position and swing your arms down and back.
  • Grab the SandBell on the way back up and repeat.

#10: Hip Swing

SandBell Exercises - Hip Swing

Hip Swing

  • Hold the SandBell in both hand with your arms straight and your feet shoulder width apart
  • Push your hips back and down, lowering the SandBell between your legs
  • Thrust your hips forward, coming upright and swing the SandBell out and up to shoulder height
  • Guide the SandBell back down along the same path

#11: Front Squat

SandBell Exercises - Front Squat

Front Squat

  • Stand upright holding the SandBell against your upper chest with your arms crossed in front
  • Squat down, pushing your hips back and bending your knees
  • Return back up to start position

#12: Glute Bridge

SandBell Exercises - Glute Bridge

Glute Bridge

  • Lie on your back with you knees bent and both feet on the SandBell and your hands at your sides
  • Raise your hips up off the floor, pushing down into the SandBell with your feet
  • Hold in the top position briefly, then lower your hips back to the floor

* perform 10 reps on each side


Author:
Declan Condron
Hyperwear Director of Education

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