I’ve been having a lot of fun with SandBells lately so I thought that I would return today with another SandBell exercise. This one is completely original, as far as I can tell. At least, I haven’t seen it anywhere else yet.
SandBells are really durable and are designed to be beat up and slammed repeatedly. In my bootcamps I ask people to try to break them. After 6 months of consistent use, I haven’t seen one burst open yet.
In my bootcamp, I always add rotational exercises to the mix. Rotational movements are an important component of functional fitness since we are always twisting and turning in our every day life. Strengthening your core through rotational movements will improve your athletic performance in any activity, and you’ll be less prone to injury.
In the SandBell rotational toss slam, we’ll work the core rotationally on both sides during one repetition. It’s a big monstrous movement that will build power and improve coordination.
Rotational Toss Slam
- Standing with a SandBell in one hand, swing the bell across the body and toss it into the air above the opposite shoulder.
- Reach up and palm the SandBell before it begins its downward decent, and rotate the body while slamming it into the ground, back to the side it started on.
- Reach down across the body and grab the SandBell with the hand that just slammed it, pull it back for momentum and swing it across the body to repeat the same movement on the other side.
Experiment with different weights and tempos to work on overall strength, coordination, and cardiovascular fitness.