SandBell Exercises for Brazilian Jiu Jitsu
Hyper Training Lab #35
Set-Up: The Brazilian Jiu Jitsu exercise circuit requires one SandBell and a partner. If you cannot work with a partner then see “variation” under the explanation for partner bear crawls below. You will need to be in an area with enough space to move about 15 feet around you.
Repetitions/Rounds: Repeat each variation of the exercises 10-15 times for a total of four rounds, or see how many rounds you can complete in 10, 12 or 15 minutes.
Brazilian Jiu Jitsu Exercises in Video
Lunge pass with re-grab
Start by getting into a lunge position and make sure your bottom is tucked and back is not arched. Take the SandBell in one hand and make sure to grab into the center of the SandBell so that you have a large, handful of sand. Lunge forward, pass the SandBell underneath your legs and to your other hand, accelerate your hand upward to shoulder height and at the top of the pull let go of the SandBell and then quickly re-grab with the same hand. Lunge forward with the opposite foot, pass the SandBell underneath your legs and back to the other hand and re-grab again at the top. Repeat this 10 times and then turn around and repeat another 10 times to get back to your starting position. Be sure to have a large handful of sand in your grip at all times and do not hold the SandBell by the fabric. This exercise is supposed to work your grip strength, lower-body strength and flexibility.
Partner bear crawls
This exercise requires a partner*. To begin, both people should get down in a tucked plank position on the floor facing each other with the SandBell positioned in-between them. One partner starts to flip the SandBell over while bear crawling toward the partner they’re facing. The partner without the SandBell bear crawls backwards along with the partner flipping the SandBell toward them. The partner flipping the SandBell flips it 10 times, after this, the partner that was following takes the SandBell and now flips it 10 times toward their partner. Both partners should be bear crawling the whole time, whether or not they are flipping the SandBell, and maintain the same pace. This exercise focuses on elevating your heart rate, working the core and shoulder muscles.
*Variation: If you do not have a partner to work with, you can do the exercise by just flipping the SandBell back and forth on your own. Flip the SandBell backwards for 10 flips, or 10 steps, and then flip the SandBell forwards for 10 flips or steps to get back to your starting position.
Kneeling pop-up with re-grab
Begin by placing the SandBell on the floor beneath you and get in a kneeling, straddled position over the SandBell. Pop-up and explode from your knees onto your feet while simultaneously pulling the SandBell up with one hand and then re-grabbing it with the other hand. After re-grabbing the SandBell and popping onto your feet, ease yourself back down onto your knees. Repeat this exercise 10-15 times – you want to get your heart rate elevated and muscles pumping! This exercise is great to build power, strength and explosion, especially in the lower body.
*Do not complete this exercise if you have issues, pain or problems in your knees. This exercise requires quick movement onto and off of your knees and is not recommended for those with knee ailments.
Targeted Muscle Groups:
- Increase grip, wrist and forearm strength
Ideal Exercises for Those Training to:
- Improve flexibility
- Improve core strength
- Improve cardiovascular stamina
- Train for Brazilian Jiu Jitsu
- Elevate heart rate
For each exercise in this circuit, we recommend using a SandBell that is at least 10% of your body weight. In the Brazilian Jiu Jitsu circuit, Trevor is using a 15 lb. SandBell. The goal of this circuit is to elevate the heart rate and be able to do a high number of repetitions so to improve grip strength.
These sandbell exercises can also be done using the Hyperwear SteelBell, the faster, more active shifting movement of the steel inside the SteelBell will increase the difficulty of all the exercises. Because the steel shot inside the Bell weighs more than sand, the SteelBell will accelerate faster when driving the Bell upwards, which will force you to exert more energy to control the SteelBell and bring it back down to the ground.
We recommend using the SandBell and SteelBell for this circuit because these tools are safe, durable and work grip, wrist and forearm strength. Because you must grip into the Sand/SteelBell to hold onto the Bell, you are working grip, wrist and forearm muscles with every exercise in addition to the targeted muscle groups.
To make these exercises even more challenging, wear the 10 lb. Hyper Vest PRO weight vest. Loading the body with extra weight will cause it to use more energy to complete the exercises and make the workout more strength and cardiovascular challenging. If you are just starting out training with a weighted vest, we recommend taking out some of the weights and loading the vest to 5 lbs. until your body gets used to the extra weights. After training with 5 lbs. for a few weeks you can gradually begin to add in more weight.
These exercises and weights are recommendations and should not be completed if you have any pain or ailments 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 leads to injury.
Featured in the Video:
Master Trainer Lateef Johnson, and Trevor Newton, Head Instructor at Joao Crus Brazilian Jiu-Jitsu.
For more SandBell training videos
- SandBell Cross Training Circuit
- Progressive Push-Ups with the SandBell
- Total Body Partner Circuit
- Arms and Abs Metabolic Circuit
- Upright Row Variations
- SandBell Total Body Challenge
- Strength to Stability with Transition
- Partner Toss Circuit
- Speed, Strength and Linear Movement
- High Intensity Leg Circuit
- Core Strength Challenge with One-Sided Load
- Total Body Combination Movements
- Metabolic Circuit for Lower Body
- SandBell Partner Circuit
- Conditioning Circuit with Upper Body Movements
- Super Sets with Strength to Power for Athletes
- Superset Workouts for Athletes
- Circuit Training Part 4
- Circuit Training Part 3
- Circuit Training Part 2
- Circuit Training Part 1