Strength exercise

Sandbag Over Shoulder Throw

How to do it

Stand over the sandbag with feet shoulder-width apart, hinge down, and grip both handles with a flat back.
Drive through the legs and hips to lift the sandbag off the ground in one continuous pull.
As the bag rises past the hips, extend through the hips and shoulders to launch it up and back over one shoulder.
Let the lats and biceps finish the movement as the arms guide the bag's path overhead and behind the body.
Turn to follow the bag as it lands behind, keeping the core braced throughout the throw.
Reset with a flat back for each rep and exhale sharply on the throw, since rounding the lower back during the lift is the common fault.

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises

BackMuscles located in the upper and lower back, responsible for pulling movements and maintaining posture. All Back exercises

ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises