24 Ways to Use a SandBell in Your Workout

SandBells add variability to any type of core, power or traditional strength-type workout and are a fantastic way to work on your grip and functional strength.

The sand in the equipment shifts constantly as you move, forcing your core muscles to dynamically stabilize you throughout the range of a movement and challenging your body to move under different loading patterns. The soft malleable texture adds some safety to a workout because there is no metal or rubber to dent or damage surfaces, and changing your grip patterns also will reduce repetitive stress found from gripping traditional dumbbells or barbells.

You don’t need too many SandBells to add variety to your workout. A light, medium and heavy SandBell will do the trick to challenge the dynamics of your workout. Try these different SandBell movements to change up your workouts.


Plank With SandBell Drag

Side Plank With Rotating SandBell Drag

Single-Leg Glute Bridge With Single-Arm Press


Frisbee Throw

Modified Shot-Put Throw

Squat to Slam

SandBell Snatch

Curtsy Lunge Push Press


Lunge to SandBell Rotation

Weighted Staggered Push-Up

Shifting Rainbow Pull

Transverse Lunge to Single-Arm Diagonal Pull

Renegade Row

Kick-Through Pull


Lateral Shuffle to SandBell Slam

Piggyback Half-Burpee

Throw and Catch

Over-the-Shoulder Throw

Skater Single-Hand Catch

Shift and Catch

SandBell Throw to Crawl

Loaded Bear-Hug Lateral Leap


Supine Belly Breathing

Prone Breathing

Photo credit: Mark Kuroda, kurodastudios.com
Model: Brian Anzalone, 24 Hour Fitness


Brian Anzalone is a personal trainer at 24 Hour Fitness in Northern California. He took time out of his busy day to answer some burning questions for 24Life.

24Life: Why did you become a personal trainer?

BA: Because exercise and health made me the person I am today. I feel that without health, you cannot live your life to the fullest. By becoming a personal trainer, I can help people live their life to the fullest each and every day.

24Life: Favorite and least favorite workout move?

BA: Least favorite is leg extensions; most favorite is TRX triceps extensions.

24Life: Finish the sentence: When I’m not working out, I am …

BA: I am spending time with my wonderful wife, Cindy, and my two beautiful daughters Peyton and Quinn.

24Life: Your favorite fit tip?

BA: Don’t stop when you are tired, stop when you are done.

24Life: Your power/pump-up song?

BA: “Down With the Sickness” by Disturbed.

24Life: Favorite memory as a trainer, so far?

BA: Receiving my Olympic weightlifting certification from the United States Olympic Committee.

24Life: Finish this sentence: I love 24 Hour Fitness because …

BA: They have given me the opportunity to do what I love each and every day.