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Three Strength-Training Exercises to Try Using Versatile Sandbells

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Three Strength-Training Exercises to Try Using Versatile Sandbells

Have you noticed the soft, round bags lying near the weights and strength training equipment at Cooper Fitness Center? Meet the Sandbell.

Sandbells combine the benefits of a medicine ball, dumbbell and kettlebell into one piece of equipment. These spongy, sand-filled bags are a versatile training tool used to improve grip strength, strengthen the total body and boost metabolic conditioning.

Sandbells are portable and durable, perfect for indoor and outdoor workouts. They come in different weights, although most Sandbell exercises recommended by Cooper Fitness Center Professional Fitness Trainers use Sandbells ranging in weight from six to 15 pounds.

Want to give Sandbells a try? Next time you’re at the gym, grab a Sandbell (start with eight to 10 pounds) and try these three exercises from Shannon Edwards, Cooper Fitness Center Professional Fitness Trainer.

Sandbell Slam 
Holding a Sandbell at chest level in the squat position, grip both sides of the Sandbell and burst from the squat into your toes. With your hands over your head, exhale and slam the Sandbell to the ground, moving your hips. Return to the squat position, grab the Sandbell with both hands and repeat for a total of 10 reps.

Sandbell Alternating Arm Swing and Press
Stand with your feet hip-width apart, holding the top of the Sandbell in one hand with an overhand grip. Bend at your hips, swing the Sandbell between your legs, then thrust your hips forward, using power generated to raise the Sandbell to shoulder height. Flip the Sandbell into your palm and press it up overhead. Return to shoulder height, flipping the Sandbell back into an overhand grip and repeating with another swing and press. Repeat 10 times for a total of 10 reps on each side.

Grab and Grip
If you struggle with dexterity, the grab and grip exercise can help improve dexterity and grip strength. Toss the Sandbell from hand to hand, between your legs like a figure eight (think of dribbling a basketball between your legs). Repeat 10 times.

“One of the reasons Sandbells are a great exercise tool is because they aren’t intimidating,” says Edwards. “You can’t throw a dumbbell up in the air like you can a Sandbell. It’s easy to have a good time with Sandbells.”

Sandbells are available for use by any member at Cooper Fitness Center working with or without a Professional Fitness Trainer. They are located in the same place as the kettlebells, medicine balls and bands. First-time users can also watch a video with Shannon Edwards that demonstrates several different Sandbell exercises.

Article provided by Cooper Aerobics Marketing and Communications.