Sandbells Personal Training Tools

SandBells Can Reinvigorate Your Workout

By Declan Condron, Hyperwear Director of Education

Sure, you’re a seasoned veteran, you’ve been using free weights for years. You know how to get the most from your workout, but do you know how to get the most out of SandBells?

Hyperwear’s SandBell is the most versatile, challenging and functional free weight on the market. It reinvents free weight exercise by combining the best features of dumbbells, kettlebells, medicine balls, slam balls and sand bag training into one simple yet powerful weight training tool.

If you’re looking for quick and simple SandBell exercises, check out these top exercises:

Top 12 Exercises with SandBells

Warm up: Perform 5 minutes of a light jog followed by 5 minutes of mobility movements.

The Workout: Perform 10 Reps of each exercise using a single SandBell, choosing a weight based on your ability and experience.  Add a Hyper Vest PRO to this workout to amp up intensity.

#1: Push Up

Push-Up with SandBell

– In the top of a push up place one hand on a SandBell and the other on floor.

– Lower your body down toward the floor, bending at the elbows.

– Push back up and raise the SandBell up to the side of your chest.

– Place the SandBell back on the floor and reach across to drag the SandBell to the other side.

– Repeat on the other side

#2: Bent Over Row 

Bent-over-row with SandBell

– Bend forward at your waist, holding a SandBell in one hand with your arm straight.

– Lift the SandBell up to the side of your chest, bending at the elbow.

– Lower the SandBell back to a straight arm position and repeat.

– Perform 10 reps on each side.

#3: Woodchop 

Woodchop with SandBell

– Hold SandBell at the outside of one knee in both hands with your torso twisted to this side.

– Raise the SandBell up and over the opposite shoulder, twisting through the midsection.

– Lower back to the start position and repeat.

– Perform 10 reps on each side.

#4: Lunge Rotation 

Lunge-Rotation with SandBell

– Hold a SandBell at your midsection with elbows bent.

– Step forward into a lunge and twist to this side.

– Push off your front foot to return to the start position and repeat to the other side.

– Perform 10 reps on each side.

#5: Rainbow Slam

Slam with SandBell

– Stand with your feet shoulder’s width apart holding the SandBell using a double claw grip with your arms straight.

– Raise the SandBell up overhead, coming up onto your toes and keeping your arms straight.

– Forcefully slam the SandBell into the floor as you dip into a squat position and swing your arms down and back.

– Grab the SandBell on the way back up and repeat on the opposite side.

#6: Russian Twist 

Russian-Twist with SandBell

– Sit with your feet flat and knees bent, holding the SandBell on the floor to the side of one hip

– Lift the SandBell up and over to the outside of the other hip, twisting through the midsection.

– Lift the SandBell back to the start position.

– Perform 10 reps on each side.

#7: Skater Lunge 

Skater-Lunge with SandBell

– Place one leg back behind and across the other leg, holding a SandBell in the opposite hand beside the front foot.

– Jump to the side switching your feet and moving the SandBell to the other hand then immediately jump back.

– Repeat from side to side.

– Perform 10 reps on each side.

#8: Ribbon 

Ribbon with SandBell

– Hold SandBell at the outside of one knee in both hands.

– Raise the SandBell up and over the opposite shoulder.

– Rotate behind your head and down to the outside of the opposite knee.

– Reverse the direction.

– Perform 10 reps on each side.

#9: Slam

Slam with SandBell

– Stand with your feet shoulder’s width  apart holding the SandBell using a double claw grip with your arms straight.

– Raise the SandBell up overhead, coming up onto your toes and keeping your arms straight.

– Forcefully slam the SandBell into the floor as you dip into a squat position and swing your arms down and back.

– Grab the SandBell on the way back up and repeat.

#10: Hip Swing

Hip-Swing with SandBell

– Hold the SandBell in both hands with your arms straight and your feet at shoulder width apart.

– Push your hips back and down, lowering the SandBell between your legs.

– Thrust your hips forward, coming upright and swing the SandBell out and up to shoulder height.

– Guide the SandBell back down along the same path.

#11: Front Squat

Front-Squat with SandBell

– Stand upright holding the SandBell against your upper chest with your arms crossed in front.

– Squat down, pushing your hips back and bending your knees.

– Return back up to start position.

#12: Glute Bridge

Glute-Bridge with SandBell

– Lie on your back with your knees bent, both feet on the SandBell and your hands at your sides.

– Raise your hips up off the floor, pushing down into the SandBell with your feet.

– Hold in the top position briefly, then lower your hips back to the floor.

Photos courtesy of Hyperwear

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