Weighted Shoulder Sandbag over the Toss

Stand with your feet slightly wider than shoulder-width apart with a heavy sandbag placed on the floor directly between your feet.

Hinge at your hips and bend your knees to squat down, gripping handles or securely under the sandbag with a strong hold.

Drive powerfully through your legs and hips to extend your body, explosively lifting the sandbag up to one shoulder.

In one fluid, powerful motion, rotate your torso and toss the sandbag up and over your chosen shoulder onto the floor behind you.

Carefully retrieve the sandbag and repeat the movement, alternating the throwing shoulder on each set or repetition.