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Sandbag Over-Shoulder Throw
- 1 - Stand with your feet about shoulder-width apart and the sandbag on the floor between or just in front of your feet.
- 2 - Hinge at your hips and bend your knees to grip the sandbag firmly with both hands, keeping your back neutral and chest up.
- 3 - Brace your core, drive through your legs, and lift the sandbag explosively from the floor toward your hips or lap.
- 4 - Extend your hips, knees, and ankles powerfully while pulling the sandbag upward with your arms.
- 5 - Guide the sandbag over one shoulder, rotating slightly as needed, and release it behind you in a controlled throw.
- 6 - Turn around, reset your stance and grip, then repeat the movement over the opposite or same shoulder for the desired reps.
- 7 - Maintain a strong braced torso throughout and avoid rounding your lower back during the pickup.
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