Sandbag Over Shoulder

How to Do Sandbag Over Shoulder: Step by Step

1. Straddle the bag, hinge down to grab it
2. Explosively extend hips and pull bag upward
3. Rotate slightly and throw bag over one shoulder
4. Alternate shoulders each rep

Common Mistakes to Avoid

• Rounding the back on the initial lift
• Not using the hips — trying to muscle it over with arms
• Always going over the same shoulder

Sandbag Over Shoulder Tips

• The hip extension does 80% of the work — your arms just guide the bag
• Alternate shoulders to develop balanced power
• Use a lighter bag to learn the technique before going heavy
• This is one of the most functional exercises — it mimics real-world lifting

Muscles Worked