Get Sweaty with This Sandbell Workout

Get Sweaty with This Sandbell Workout

The Benefits of Sandbell Training

Sandbells provide a unique form of strength training using the natural instability of sand to challenge your muscles in new ways. Working out with sandbells tones your core, improves coordination, and builds functional fitness.

Proper Sandbell Training Technique

When starting sandbell training, focus first on learning proper form to avoid injury. Keep your core tight, move slowly, and use your legs to lift the bells up, not your back. Start with lighter weights to allow your stabilizing muscles to adapt.

Sample Sandbell Workout

  • Goblet squats – 3 sets of 10
  • Single arm swing – 3 sets of 12 each side
  • Overhead press – 3 sets of 8
  • Bent over row – 3 sets of 10
  • Front raise – 3 sets of 12

Making Sandbell Training Accessible

The instability of sandbells allows people with injuries or mobility limitations to still build strength safely. Focus on slow, controlled motions and lighter weights to start. Sandbell training can benefit people of all ages and abilities when done properly.


What are the benefits of sandbell training?

Sandbell training works your core muscles harder for better balance and coordination. The instability challenges you unlike regular dumbbells, leading to functional fitness gains.

How heavy should I go when starting with sandbells?

Start very light, even just 10-20 lbs to learn proper lifting form. Add weight slowly as your muscles adapt to stabilize the swinging sand inside the bells during each movement.

Can I build muscle mass effectively with sandbells?

Yes, but you’ll need to use heavier weights over time and focus on hypertrophy and strength building sets. High rep sets with sandbells are great for muscular endurance.

Is sandbell training safe if I have injuries or mobility issues?

Sandbells are very joint-friendly due to the instability working your stabilizer muscles more. Go slowly and focus on form. The swinging weight of sand provides a gentle workout you can modify to your comfort level.

What muscles do sandbell workouts target most?

Your core stabilizer muscles have to work hard during sandbell training. But they also allow a full body functional workout depending on the exercises you choose to perform.