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3 SandBell Exercises to Build Strength


Instead of buying a medicine ball, dumbbell, and kettlebell, save money and buy the one piece of equipment that combines all three: a Sandbell.

From metabolic conditioning and total-body strengthening to increasing grip strength and improving coordination, this versatile training tool can be used to create a killer workout experience whether you’re looking to break a sweat at home, at the gym, or outside under the warm summer sun. A personal favorite in my fitness toolbox, the SandBell allows you to train functionally, efficiently, and creatively, and to get some serious results in the process. Grab a 10-pound SandBell and swap some of the exercises you may already be doing with another piece of equipment for three of my favorite total-body moves.

RELATED: Trainers Reveal: The Best Total-Body Moves of All Time

Instead of: Medicine ball slam
Try: Sandbell combo slam
Hold Sandbell at chest level, gripping each side, and squat, pushing hips back and bending knees. On an inhale, press Sandbell overhead and rise onto toes. On exhale, forcibly release (“slam”) Sandbell to the ground. Quckly jump or step back to high plank, placing hands on Sandbell so that pointer fingers and thumbs form a triangle directly under chest. Keeping elbows close, perform a triangle push-up, lowering body down to just above the Sandbell and slowly push back up to plank position. Use strength of entire body to jump feet up toward SandBell, coming back into a low squat position. Once again grab sides of Sandbell and repeat for a total of 8 to 10 reps.

RELATED: Medicine Ball Workout: 9 Moves to Tone Every Inch

Instead of: Kettlebell swing
Try: SandBell alternating single-arm swing with clean and press
Stand with feet hip-width apart and grasp the top of the SandBell in right hand with an overhand grip. Hinge at hips, drawing Sandbell back between legs, then thrust hips forward, generating power from lower body to raise SandBell to shoulder height. Once at shoulder height, flip the SandBell to rest in right palm above shoulder (almost as if you were a waitress holding a tray of food). Keeping right thumb hooked around the edge of SandBell for added control, extend right arm up, pressing Sandbell overhead. Reverse the movement by lowering SandBell to shoulder height before flicking wrist and resuming overhead grip at the top of SandBell, lowering arm down in front, and completing another swing. This time, as you thrust hips forward and extend arm in front of body at shoulder height, release SandBell mid-air momentarily to switch hands so Sandbell is in left hand. Continue alternating, aiming to complete 8 to 10 reps on each side.

Instead of: Dumbbell Bulgarian split squat
Try: Sandbell rear-foot elevated split squat with single-arm row
Gripping top of SandBell with right hand, stand approximately three feet in front of a bench or sturdy chair and place top of right foot on top of chair or bench behind you. Keeping left heel on the ground and left knee tracking in line with second toe, slowly lower into a lunge, hinging hinge torso slightly forward as you lower SandBell toward the ground, parallel with left foot. As you press back up, perform a single-arm row with right hand, keeping elbow close to the body as you lift SandBell up toward right side of rib cage. Complete 10 to 12 reps, then repeat on the opposite side.


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