Why should we be working out with Sandbells?
Sandbells are soft, sand-filled weights that can be used in many of the same ways as a medicine ball, kettlebell or dumbbell. They are flexible and do not take up much storage space. Choose a manageable weight and clear training space; a soft covering does not make dropping a weight on your body harmless.
You can get Sandbells in lots of different sizes so you can find one to suit you, but you can also adjust the amount of sand that you put in. Sandbells are great for challenging your core because being filled with sand, the Sandbell moves as you use it. Try using a Sandbell when you’re doing core strengthening exercises like the plank. Instead of a stable surface for your hand, the added movement of the sand really forces you to keep that core solid.
Our five favourite Sandbell exercises
The Sandbell Slam
this is a really satisfying exercise to do with your Sandbell as you can work out your stress by slamming down the bag! Stand with feet shoulder width apart and bring the Sandbell up above your head by holding with two hands. Make sure you have adequate space around you then slam the Sandbell straight down to the floor. This works your whole body as well as upping your heart rate.
The Sandbell Squat and Rise
start with your feet shoulder width apart and the Sandbell hugged into your chest, lower into a deep squat letting your legs do the work. Rise back to standing, then raise the Sandbell up above your head with both arms.
The Sandbell Twist
great for working your obliques and shaping your waist, sit with your knees raised and your Sandbell to one side, then simply move the Sandbell across your abs to the other side. Keep your core engaged. As you progress, you can do this exercise with your feet slightly raised from the floor.
The Sandbell Triceps Kickback
Work your triceps by getting on your hands and knees with the Sandbell in front of you. With one arm, grab the Sandbell and raise up your elbow, then stretch your tricep out behind you. Take the Sandbell back to original position and repeat for the other arm. To push yourself, add a kneeling push up in between.
The Sandbell Throw and Catch
Another fun one, stand shoulder width apart with the Sandbell in one hand. Then you’re going to throw the Sandbag from one hand to the other, when you have the Sandbag in the second hand squat down and swing it in a controlled movement between your legs and back up into your other hand.
Sources and further reading
The editorial corrections draw on the following public-health guidance.