Furious Five SandBell® Exercises

October 29th, 2012

Hyper Training Lab #43

Click to watch the SandBell Furious 5 video!

Set-Up: This circuit requires one or two SandBells, depending on your strength and fitness level. If you use 2 different weight SandBells, use the lighter weight for sit-ups. This is a great metabolic conditioning circuit which elevates the heart rate for an extended period of time. Choose weights that challenge you to accomplish this goal. WHEN TRAINING WITH SANDBELLS, ALWAYS MAKE SURE GRIP A GOOD HANDFUL OF SAND. NEVER PICK UP OR TRAIN WITH A SANDBELL GRIPPING ONLY THE NEOPRENE BAG AND/OR THE VINYL TRIM. This is SandBell abuse and is not covered under warranty.

Repetitions/Rounds: For the Furious 5, your goal is to do 5 rounds for time, 5 exercises with the prescribed rep count. CAUTION: DO NOT SACRIFICE FORM FOR TIME. If you are unable to do the stated rounds and/or rep counts, go slower or use less weight in order to be successful AND still challenged.

Furious 5 Exercises Shown in the Video

SandBell Deadlift to High Pull

Hold the SandBell with your hands at about a 10 o’clock and 2 o’clock position and the SandBell hanging in front of you. Heels should be shoulder-width apart, with toes turned out slightly. Engage your core, flex forward at the hips as you lower your hips and SandBell toward the floor. The move should not feel like a squat as the back should be flatter for a deadlift. Stop moving downward once the SandBell touches the floor, then stand up. As you stand, allow your elbows to go out to the side and slightly above the shoulders. SandBell and hands finish just under your chin, as you contract the upper middle back and rear delts. That’s 1 rep. Do 20 reps.

SandBell Sit-Ups

Switch to a lighter SandBell if needed. Sit on the floor, legs bent, heels down and together, knees together, spine long and neutral. Holding the SandBell with both hands in front of your chest, brace your midsection as you lay down, then sit up and touch your knees with the SandBell. That’s 1 rep. Do 10 reps. As a higher level option, lift up your heels and squeeze your knees together to get a deeper core activation.

SandBell Swings

Hold the SandBell with your hands at a 10 o’clock and 2 o’clock position and hanging relaxed in front of you. Heels should be shoulder-width apart, with toes turned out slightly. Engage your core, flex forward from the hips and bend your knees as you swing the SandBell between your legs. Swing through until your wrists are about the middle to back side of your thigh. Your back should be close to horizontal at the bottom of the swing-through. Firing from your core and hip complex, stand up and swing the SandBell up to shoulder height. That’s 1 rep. Do 10 reps.

If you feel this movement a lot in your anterior delts, you are not firing the hips properly. The SandBell swings up from the power generated with your hips, not because you’re doing a front shoulder raise. As a higher level option, swing the SandBell up to an overhead position. When the arms and SandBell are extended overhead, slightly push the head through the arms to get more trapezius activation.

SandBell Sit-Ups

Do 10 reps. As a higher level option, lift up your heels and squeeze your knees together to get a deeper core activation.

SandBell Thrusters

Hold SandBell with hands at a 9 o’clock and 3 o’clock position, SandBell flat at the level of your collarbone. Heels should be slightly wider than shoulder-width apart, with toes turned out to 11 o’clock and 1 o’clock. Brace your core and squat until your thighs (quads) are parallel to the ground, or just below parallel. Stand up by driving through your mid-foot and heels, firing the hamstrings and glutes. As you’re reaching a full standing position, press your SandBell to the sky as you slightly push your head through the arms to get trapezius and rear deltoid activation. That’s 1 rep. Do 20 reps.

Targeted Muscle Groups

  • Core
  • Back
  • Upper-body
  • Grip, wrist and forearm
  • Abdominals

Ideal Exercises For Those Training To

  • Metabolic conditioning
  • Increase power and strength

Recommended Equipment

For these exercises you can use the Hyperwear SteelBell® instead of the SandBell.

To make these exercises more challenging, wear the 5 lb. Hyper Vest® SXY or FIT weight vest, or the 10 lb. Hyper Vest PRO weight vest.

Pre-Caution

These exercises and repetitions are recommendations and should not be done if you have pain or an injury in your grip, arm, shoulder, core or back. Hyper Training Lab exercises are designed to get you healthy, toned and fit. We don’t encourage over-training or strenuous exercising that lead to injury.

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