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6 Sandbell Moves For A Total Body Workout

Zogics_Blog_June_2016_6_Sandbell_Moves.jpgSure there are many great ways to get a full body exercise using free weights, barbells, resistance bands and even your own body weight, but have you ever used a sandbell to achieve your fitness goals?

Here are 6 sandbell moves to target every part of your body:

Upper Body

1. Push Ups


  • 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

2. 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


3. 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

4. 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 

Lower Body

5. 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

6. 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

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Topics from this blog: Training Tips