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SandBell Snatch and Slam

Adding to my collection of SandBell exercises, the SandBell snatch and slam is a big full-body movement!



  • Hamstrings
  • Calves
  • Butt
  • Back (all of it)
  • Glutes
  • Shoulders
  • Triceps
  • Forearms
  • Grip
  • Quadriceps

This SandBell exercise combines both the snatch and the slam into one monstrous movement that works a lot of muscles, and will shoot your heart rate way up.

This range of motion works your front side, your back side, and core. Like the kettlebell, the SandBell does not rest in your hand with its weight evenly distributed. This requires secondary and stabilizer muscles to engage in order to maintain control of the weight. The result is that you have more overall muscular engagement.

Sandbell Snatch and Slam

SandBell Snatch and Slam

  1. Stand with feet slightly wider than shoulder’s width.
  2. Grab the SandBell by the edge, drive your feet into the floor, and simultaneously snap your hips and pull the SandBell overhead.
  3. Allow the SandBell to flip over your hand so that it comes to rest on the back of your forearm.
  4. Slam the SandBell back between your legs with power and ferocity!

SandBell Tips

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


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