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SandBell Exercises: Cross Training Circuit

June 20th, 2012

Cross Training Circuit

Hyper Training Lab #34

Click here to watch this circuit!

Set-Up: This circuit requires a partner and one SandBell per person. To properly execute the cross training circuit exercise, you need to be on a slick floor and have enough room to travel at least 15 feet frontwards and backwards.

Repetitions/Rounds: Repeat each variation of the exercises five times for a total of four rounds, or see how many rounds you can complete in 10, 12 or 15 minutes.

Cross Training Circuit Exercises in Video

Hip escape

One partner begins by laying with their back on the ground and holding the SandBell down at their chest. The other partner stands next to their feet. The partner on the ground has one knee bent with foot flat on the floor, while the other leg is extended down on the floor. Staying on the floor, rotate your body and extend your arms with the SandBell to bend and touch the extended foot with the SandBell (your body will make a “V” shape). Be sure to forcefully push the SandBell and use your core and upper-body strength to move the hips back. After pushing and reaching the SandBell down to one side, return to center, lower the bent leg to the ground and bend the other leg and repeat the preceding action on the other side. For this exercise, the standing partner just follows the partner on the ground. Repeat this exercise five times.

Hip escape with partner pass

The partner on the ground continues doing the hip escape exercise, except when he/she returns to center after pushing the SandBell down to one foot, they will sit up and throw the SandBell to the standing partner who will then throw it back to them. Use core muscles to push the SandBell and throw it to your partner, and be sure to control and absorb the force of the SandBell when it’s thrown back. Repeat this exercise five times.

Hip escape, partner pass, add lunge

The partner on the ground continues to do the hip escape with partner pass exercise. The standing partner now adds in a lunge each time the partner on the ground pushes backwards. For the partner that’s lunging, keep weight back in the heels, do not arch your back and move at the same pace as the partner on the floor. Repeat this exercise five times, after completing this exercise switch roles with your partner.

Targeted Muscle Groups:

  • Core
  • Lower-body: specifically calves and hamstrings
  • Upper-body: specifically biceps and shoulders

Ideal SandBell Exercises for Those Training to:

  • Improve coordination
  • Improve core strength
  • Improve agility
  • Improve lower-body strength
  • Train for Brazilian Jiu Jitsu

Recommended Equipment:

For each exercise in this circuit, we recommend you use a SandBell that is at least 15% of your body weight. In the cross training circuit, Trevor and Lateef are using a 15 lb. SandBell. Because you’re not doing as many repetition per round, you want to increase the weight to challenge your muscles. If 15% is too much then by all means use a lighter SandBell until you can work up to 15%. You can also increase the weight if your body can handle it.

These exercises can all 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

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