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SandBell Exercises: Total Body Partner Circuit

Hyper Training Lab #32

Click to see the video in action!

Exercises Shown in the Video:

Set-Up: This circuit requires a partner and one SandBell per person. When doing each exercise, maintain proper, athletic posture as seen in the video. Do not arch your lower back or lock out your knees. Always control the SandBell and do not let the weight of the Bell pull your arm or body downward.

Repetitions/Rounds: To achieve max effort in this circuit, complete each exercise for 40 seconds, take 20 second recovery break after each exercise, and complete four rounds.

  1. Squat with SandBell Chest Pass: Both partners should be synchronized in their squats, make sure to sit back into the heels when doing each squat and press the SandBell forward to your partner.
  2. SandBell Chest Pass with Lateral Movement: When moving back  and forth be sure to stay at the same pace as your partner.
  3. Side Toss with Rotation: Accelerate and decelerate. Use your hips to provide momentum when throwing the SandBell and to keep the weight in front.

Targeted Muscle Groups:

All muscle groups.

Ideal Exercises for Those Training to:

  • Improve overall coordination
  • Target agility exercises
  • Improve upper body strength
  • Improve core strength and stability
  • Improve grip, wrist and forearm strength
  • Athletic training for sports (basketball, football, baseball, volleyball)

Recommended Equipment:

For each exercise in the total body partner circuit, we recommend you use a SandBell that is 10-15% of your body weight. You want to use a weight that both you and your partner can handle safely and still be challenged.

These 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 Hyper Vest PRO weight vest seen on Marty and Mike. 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.


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.

If you are working out with the Hyper Vest PRO, we recommend starting out with 5 lbs. loaded in the vest, and then gradually increasing the weight 10 lbs. so that too much weight and stress are not added onto the body. Weight vest training is a great way to intensify any exercise, just be sure to not overload your body and cause injury or fatigue.

Featured in the Video:

Master Trainer Lateef Johnson and his clients, Marty and Mike, both wearing the  Hyper Vest PRO.

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