SandBell Workout to Build Explosive Hip Power

February 6th, 2013

Hyper Training Lab #49

Set-Up: For this workout, you’ll need one heavy SandBell thats about 20% of your body weight. In the video, Frankie demonstrates the exercises with a 30 lb. SandBell. This workout aims to build power through the hips with explosive, total body SandBell exercises.  Perform these hip power exercises a few times a week and feel the results!

Repetitions/Rounds: This workout is a reverse ladder. You’ll start by doing 10 reps of each exercise, then 9 reps, then 8 and go all the way down to 2 reps per exercise. You can stop after you do 2 reps of each exercise, or work back up to 10.

Exercises in the Video

Shoulder Clean

Start by placing the SandBell on the floor in between your feet. Lean down to pick up the SandBell, keep the legs straight, flat back and lower at the hips. In one motion, perform a hip extension and shoulder shrug to get the SandBell up onto your shoulder. Focus on using your hips and core as stand up and move the SandBell. You can also add a squat to this exercise. Perform the exercise as you were doing before, except drop down into a squat as you’re raising the SandBell onto your shoulder.

SandBell Sumo Deadlift High Pull

Position your feet slightly wider than hip-width distance apart and put the SandBell on the floor in between your feet. With a flat back, lower down to grip the SandBell with both hands, stand up and pop your hips forward while you pull the SandBell up to your chin. Make sure you focus on getting your power from you hips and that your hips extend first before you bend your elbows to pull the SandBell up.

SandBell Thruster

Start with feet hip-width distance apart and hold the SandBell with both hands underneath your chin. Make sure to keep your elbows under the SandBell and chest upright during the exercise. Sit into a deep squat, trying to go below parallel, and as you’re coming up extend the arms to an overhead extension with the SandBell. As you drive the SandBell overhead, make sure your ears come through the arms for full extension.

SandBell Slam

Start with feet hip-width distance apart and SandBell on the floor in front of you. Focus on keeping your core tight and using your hips to drive the SandBell overhead. Drop down into a squat, pick up the SandBell with both hands and drive the SandBell upwards to an overhead extension then forcefully slam the SandBell back onto the ground.

Focus & Targeted Muscle Groups

  • Build power in the hips
  • Explosive total body exercises
  • Hip complex
  • Core and obliques
  • Shoulders, biceps and traps
  • Grip, wrist and forearm

Pre-Caution

The exercises and repetitions are recommendations and should not be done if you have ailments or injuries. 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.

Featured in the Video

This Hyper Training Lab installment is brought to you by Robyn Pettinger, owner of CrossFit Rep.

Hyper Training Lab Video Archive

See more Hyper Training lab exercise videos.

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