Weighted Sandbag Over the Shoulder Toss
Lift a sandbag from the floor and throw it back over one shoulder in one explosive move, then turn and repeat.
How to do it
Setup
Wide stance over a sandbag, squat down and grip it underneath, back flat, a clear space behind you.
Steps
- Drive up hard through the legs, pulling the bag up the body.
- Extend fully and release it back over one shoulder.
- Turn, walk to the bag and set up again.
Common mistakes
Throwing with a round back: squat down to the bag and keep the chest up. Twisting the spine to throw: the hips and the legs drive it over. Tossing without looking: check the space behind before every rep.
Breathing
Big breath at the floor, exhale on the throw.
