I use Sandbells frequently for total body conditioning and specific strength improvements, like grip. They seem to be the weight of choice at many boot camps and fitness competitions I’ve participated in (like CG Games) and also provide a great workout for my Spartan training. 

Commonly seen in a variety of weight increments, from 2 pounds to 50 pounds, this functional fitness equipment can be used in many ways similar to a medicine ball – and beyond. I heard someone once refer to a Sandbell workout as “a million tiny grains of sand working in unison to kick your butt.” So true! Read on to learn more about Sandbell benefits and try my one or all of my three total body workouts:

Benefits of Sandbells:

• Variety of weights available.
• They don’t roll away like medicine balls.
• More forgiving if the weight lands on foot than a dumbbell or bar plate.
• Shifting of sand adds challenge to some movements as body tries to stabilize.
• Slam or drop on floor without damage to either.

Notes for First Workout: The first workout is four rounds for time, so the idea is to move the exercises as fast as possible with good form. For the Burden Run, I suggest a 15 to 30lb sandbell, depending on your size and fitness level. Carry it any way you need to, but I find that the squishy shape of the Sandbell lets me sit it with decent stability on one shoulder and hold onto with that same arm. Also, on the Burden Run, switch carry positions as needed and, if needed, walk – just get to the finish line!  For the High Throws, use an 8 to 25lb. Sandbell and toss up and over a football goal. If a goal not available, just throw up as high as possible on a wall. Situps, (8 – 20lbs) keep the Sandbell , sitting up to slam on the ground in front of you. Squats, hold Sandbell (15 – 40lbs) at chest or hold dangling between legs, whichever best for you.

Notes for Second Workout: This is a 20 Minute AMRAP, which means work through the exercises “as many times as possible” in the time period, you can rest, if needed, but don’t stop the clock. For Toss-n-Sprint, throw Sandbell (10 – 25lbs) forward as far as possible. Sprint to it and pick up, tossing again. Repeat until 100 meters covered. For Slide Thru Sandbell Push Up, perform push ups, sliding an 8 to 15lb Sandbell under your core area with each “up.” For Sandbell Swings, complete this like a kettlebell swing, using one or two hands as comfortable.  For Rainbow Slams, hold 8 to 20lb sandbell with one arm and swing up and over your body laterally in a “rainbow” motion before slamming to the ground.

Notes for Third Workout: Grab a partner for this workout and complete at a brisk pace. For the Farmer Carry Relay, one person gets rest while the other person farmer carries two heavier Sandbells, one in each hand. You decide the distance for each leg, just cover the mile between the two of you. For Chest Passes, use a 15 to 25lb Sandbell and pass, shooting and aiming straight from/to the chest. For Over-Unders, stand back-to-back with a 10 to 20lb Sandbell. Both bend at the waist and one partner grabs from the other between the legs. Both stand up ad it is passed over head to the partner. Try to keep the motions fluid. For the Sandbell Burpees, complete a total of 100 burpees between the two of you, pulling the Sandbell up and overhead with each movement upward.

Have you worked out with Sandbells   before? What is your favorite exercise with them? Please share in the comments – xoxo, Jennifer