GET IN TOUCH

We'd Love to Hear From You
888.460.0628
customerservice@hyperwear.com
Become an Affiliate
Become an Ambassador
0
  • No products in the cart.
0
  • No products in the cart.
Shoulder Strengthening SandBell Workout

Bulletproof Your Shoulders

WORKOUT INFO

EQUIPMENT

6-8lb & 15-20lb SANDBELL

INSTRUCTIONS

FOLLOW REPS & SETS INDICATED FOR EACH EXERCISE

The shoulder is the most mobile and most unstable joint in the body. Because of this, it is also one of the most frequently injured body areas.

This workout is designed to strengthen all the major big muscles as well as the smaller stabilizer muscles around shoulder joint to help prevent injury.

EXERCISES

1. CLEAN & PRESS

• 8 reps x 3 sets each side
• Hold a SandBell between your legs
• Swing the SandBell out and up to your shoulder, absorbing at the top
• Dip slightly at the hips, then extend your hips and arm and press the SandBell up over head
• Lower the SandBell back to your shoulder then down to the start position


2. ARNOLD PRESS

• 8 reps x 3 sets
• Hold a SandBell in each hand at your shoulder with your palms facing back towards your chest
• Press the SandBells up overhead, twisting your wrists to have palms face out and extend your arms fully
• Lower back to the start position, twisting through the wrists again


3. HALF KNEELING PRESS

• 8 reps x 3 sets each side
• Kneel on one knee with the other foot flat, holding SandBell at shoulder on the side you are kneeling on
• Press the SandBell up overhead, extending your arm fully
• Lower back to the shoulder and repeat
• In one motion return the Fit RUCK to your shoulders and lower into a squat to repeat


4. SHOULDER TO SHOULDER PRESS

• 10 reps x 2 sets
• Hold the SandBell in both at one shoulder
• Press the SandBell up overhead, then lower down to the other shoulder
• Press the SandBell back up overhead and lower down to starting side


5. I Y T W

• 3 rounds x 2 sets
• Hold a SandBell in each hand, bent over at the waist
• Raise both arms straight up overhead, forming the letter I
• Lower SandBells, then raise both up and out to the sides, forming the letter Y
• Lower SandBells, then raise both out to the sides, forming the letter T
• Lower SandBells, then raise both back and up, forming the letter W



WORKOUT INFO
EQUIPMENT: SANDBELL
LEVEL: BEGINNER/INTERMEDIATE
TIME: APPROX 30 MINS
STRUCTURE: STRAIGHT SETS & REPS