SandBell Exercise: Throw Up And Catch

I’m back today with more fun with SandBells. This is one SandBell exercise that I’ve been including in my bootcamps. It works a lot of different muscles and is similar in movement to the kettlebell swing.



  • Back
  • Shoulders
  • Core
  • Biceps
  • Quads
  • Hamstrings

These SandBells are heavy-duty and are made to repeatedly take a beating. All the time in bootcamp I encourage people to try to destroy them. Having been through months of constant use, they are still going as strong as ever.

In my bootcamp, I always want to incorporate exercises that use multiple muscle groups at the same time. The idea is to be extremely efficient with time and to work as much of the body as possible. In the bootcamps there are areas of specific focus, but working as much as possible, safely, is what delivers the results that the clients are after.

In the SandBell throw up and catch, there is not much of the body that is not being used. This is a phenomenal movement that will build strength and improve endurance.

SandBell Exercise

Throw Up and Catch

  • With a wide stance, reach down and pick up the SandBell.
  • Turn your palms and forearms up as if you’re carrying a bundle of firewood. Hopefully, you’ve chosen a SandBell weight that will challenge you and get your heart rate up.
  • Dip your hips down in a squatting movement. The deeper you go, the fuller the overall range of motion will be, and the more challenging the exercise will become.
  • Drive your feet into the floor, press your legs straight, and underhand toss the SandBell into the air.
  • Allow it to fall back into your arms and sink fluidly back into the squat position to repeat the exercise.

SandBell Tips

Try doing this SandBell exercise with different weights and intensities to work on overall strength, endurance, and cardiovascular fitness.


3 thoughts on “SandBell Exercise: Throw Up And Catch”

  1. Though I have yet to buy one, I’m starting to appreciate the safety, among other, benefits of sandbells — particularly after a kettlebell swing with a mere 10-pounder resulted in a glancing blow to my knee. (Most sledge hammers are less than 10 pounds, for some perspective.)

  2. Johnny, I’m curious as to your preference for Sandbells over the steel-shot-filled Steelbells made by the same company. The latter are a bit pricier, but they at least should be less likely to leak. They’re also, of course, significantly more compact.

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