Get the most out of your new SandBell sandbag workouts by trying a few of our favorite exercises
Sure, you’re a seasoned veteran, you’ve been using free weights for years. Maybe you have already done sandbag training workouts with large sandbags with handles or core bags. You know how to get the most of your workout, but do you know how to get the most out of the SandBell and Hyperwear Sandbag System workout sandbags? Start with these top 12 SandBell sandbag training exercises from Hyperwear the inventor of the SandBell. Our SandBell is unlike the traditional free weights like dumbbells or kettlebells. The 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 sandbag weight training tool. SandBells store easily either by stacking or in a SandBell rack. You can use them inside and out. And the SandBells filled by Hyperwear are filled with specially formulated sand to eliminate dust. Check out these SandBell exercises to get started. Need a SandBell for sandbag training? Hyperwear invented the SandBell and offers many sizes and styles. Hyperwear offers a handled Sandbag System with filled SandBell filler workout sandbags for unlimited strength training options.
Top 12 SandBell Exercises
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. Exercises with a * need to be performed on both sides. Add a Hyper Vest - the ultimate weight vest to this workout to amp up intensity. #1: Push Up
Push UP- In the top of a push up place one hand on a SandBell and the other on floor
- Lower your body down towards 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
Bent Over Row- 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
Woodchop- 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
Lunge Rotation- 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
Rainbow Slam- 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.
Russian Twist- 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
Skater Lunge- 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
Ribbon- 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
Slam- 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.
Hip Swing- Hold the SandBell in both hand with your arms straight and your feet 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
Front Squat- 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
Glute Bridge- Lie on your back with you knees bent and 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
