Gymbox Sandpad

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Exercises with the Sandpad

Here you will find all Sand-pad exercises categorized by muscle groups.

The Sand-Pad is a sand-filled neoprene cushion, which deforms slightly during training. The exercises are based on training with a Kettlebell and training with a medicine ball. The mixture of the two forms of training provides for a varied and varied training.

 

 

 

Exercises for the arms

 

Biceps

Biceps

The Biceps-Curl with the Sand-Pad is a typical exercise for your arms. It improves mainly the strength in the arm flexors and provides a defined structure of your biceps.

Push-up close

Push-up close

For the Sand-Pad exercise Push-up Close your arms are positioned with the hands close together on the Sand-Pad. The closer the arms are, the more the triceps is trained. The Sand-Pad also protects the wrists, because the hands are not overstretched.

Exercises for the legs

 

Lunge Backslide

Lunge Backslide

The Sand-Pad serves in this exercise as a slider. One foot is located on the Sand-Pad and slides therefore on the floor. This exercise mainly trains the front thigh muscles. The more the leg moves backward, the more work is done by the buttocks.

Exercises for the chest

 

Push-up Wide Lift

Push-up Wide Lift

In the the Sand-Pad exercise Push-up wide Lift one hand is placed on the Sand-Pad. Because of that, the musculus serratus anterior is more activated than in normal push-up. The raising of the Sand-Pad also provides a strengthening of the upper back muscles.

Push-up wide

Push-up wide

In the Sand-Pad exercise Push-up wide you are leaning alternately with the left and the right arm on the Sand-Pad. These Push-ups are very effective for the chest muscles and the musculus serratus anterior.

Flypress Static

Flypress Static

The Sand-Pad exercise Flypress static is an isometric exercise to strengthen the chest muscles. While pressing the Sand-Pad, the chest muscles are under high tension.

Push-up close

Push-up close

For the Sand-Pad exercise Push-up Close your arms are positioned with the hands close together on the Sand-Pad. The closer the arms are, the more the triceps is trained. The Sand-Pad also protects the wrists, because the hands are not overstretched.

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Core Exercises

 

Roll-out Slide

Roll-out Slide

In the Sand-Pad exercise Roll-out Slide you use the Sand-Pad on a smooth floor as a slider. You train many trunk muscles while extending your arms. When you pull back the Sand-Pad you mainly work on your abdominal muscles, chest and shoulders.

Smashing

Smashing

With the Sand-Pad exercise Smashing athletes can really work off their energy. During the exercise you smash the Sand-Pad on the floor.

Siderotation

Siderotation

The Sand-Pad exercise Siderotation strengthens all core muscles with focus on the lateral abdominal muscles. The Siderotation is a very dynamic exercise and therefore very effective for a warm-up program.

Recrunch Slide

Recrunch Slide

In the Sand-Pad exercise Recrunch Slide you use the Sand-Pad as a slide on a smooth floor. Because of the bending and stretching of the legs in the push-up position, this exercise activates many core muscles. While bending the legs the abdominal muscles, the hip flexors and thigh muscles are activated.

Exercises for the back

 

One Arm Row

One Arm Row

The Sand-Pad exercise One Arm Row strengthens the biceps and the upper back muscles. The athlete is standing during this exercise and therefore the core muscles need to stabilize the body all the time.

Push-up Wide Lift

Push-up Wide Lift

In the the Sand-Pad exercise Push-up wide Lift one hand is placed on the Sand-Pad. Because of that, the musculus serratus anterior is more activated than in normal push-up. The raising of the Sand-Pad also provides a strengthening of the upper back muscles.

Exercises for the shoulder

Overhead Lift

Overhead Lift

The Sand-Pad exercise Overhead Lift is a typical exercise to train the shoulder muscles. While extending the arms over the head, you train mainly the front part of the shoulder muscles.

One Arm Lift

One Arm Lift

The Sand-Pad exercise One Arm Lift is a typical exercise to train the shoulder muscles. Work more on the front side to improve your front shoulder muscles or train on the back side to improve the back parts of the deltoids.