Weighted Shoulder Sandbag over the Toss
The Weighted Shoulder Sandbag over the Toss is a compound exercise that mainly works the glutes & hips, hamstrings, quads and lower back, with help from the core, shoulders and traps. You'll need: weighted bag.
Required Equipment
Weighted Shoulder Sandbag over the Toss Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings; Quads (quadriceps femoris); Spinal Erectors (erector spinae)
Secondary
Obliques; Front Shoulder (anterior deltoid); Upper Traps (trapezius, upper fibers)
How to do the 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.
Weighted Shoulder Sandbag over the Toss FAQs
What muscles does the Weighted Shoulder Sandbag over the Toss work?
The Weighted Shoulder Sandbag over the Toss mainly works the glutes & hips, hamstrings, quads and lower back, with help from the core, shoulders and traps. The main muscles are the gluteus maximus, hamstrings, quadriceps femoris and erector spinae.
What equipment do you need for the Weighted Shoulder Sandbag over the Toss?
Weighted bag.
Is the Weighted Shoulder Sandbag over the Toss a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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