← EXERCISE LIBRARYConditioning
Sandbag Over-Shoulder Throw
Pull the bag from the floor and throw it over one shoulder behind you. A full triple-extension effort with no eccentric, so power stays high across sets.
- 01Straddle the bag, hinge with a flat back and get both hands underneath it.
- 02Pull it to the lap, then extend the hips, knees and ankles fast.
- 03Guide the bag up and past one shoulder, turning the head away as it leaves your hands.
- 04Let the bag land behind you and step around to face it again.
- 05Repeat, alternating shoulders each rep for a set count or a fixed distance down a field.
- 01Jump it over your shoulder, do not swing it.
- 02Look away as it goes past your head.
- 03Full extension every rep.
- 01Throwing across the body instead of over the shoulder, which twists a rounded spine under load.
- 02Standing too upright at the start, which leaves no hip range to generate the throw.
- 03Watching the bag over your shoulder as it flies, which puts your face in its path.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.