Standing Power Throw with Sandbag

Standing Power Throw & Retrieve Sandbag

The Standing Power Throw & Retrieve Sandbag exercise can be a great full-body workout. Here are step-by-step instructions:

Video Instructions on How to do the Standing Power Throw & Retrieve Sandbag Exercise

Equipment Needed:

  1. Sandbag
  2. Adequate workout space


  1. Choose the Right Sandbag:
    • Select a sandbag that is appropriate for your fitness level. Start with a weight that challenges you but allows you to maintain proper form.
  2. Warm-Up:
    • Before starting the exercise, warm up your body with some light cardio activity and dynamic stretches. Focus on warming up your shoulders, back, and legs as they will be actively engaged in this exercise.
  3. Proper Body Positioning:
    • Stand with your feet shoulder-width apart.
    • Hold the sandbag with both hands, keeping a firm grip.
  4. Throwing the Sandbag:
    • Engage your core muscles and bend your knees slightly.
    • Swing the sandbag behind you, using your hips and shoulders to generate momentum.
    • Explosively extend your hips and knees, releasing the sandbag behind you. Aim for distance and height.
  5. Safety Precautions:
    • Be mindful of your surroundings. Ensure there is enough space behind you to safely throw and retrieve the sandbag.
    • Avoid overexertion, especially if you are a beginner. Start with a lighter sandbag and gradually increase the weight as your strength improves.
  6. Retrieve the Sandbag:
    • Quickly turn around and run or walk to the sandbag’s location.
    • Bend your knees and hips to lift the sandbag off the ground.
    • Maintain a straight back and engage your core as you lift the sandbag.
  7. Repeat:
    • Once you’ve retrieved the sandbag, go back to the starting position.
    • Repeat the exercise for the desired number of repetitions or time.
  8. Cool Down:
    • After completing the desired sets, cool down with some static stretching to improve flexibility and reduce muscle tension.


  • Focus on proper form throughout the exercise to prevent injuries.
  • Gradually increase the weight of the sandbag as you become more comfortable with the movement.
  • Listen to your body and stop the exercise if you experience pain beyond normal muscle fatigue.

Remember, it’s essential to consult with a fitness professional or healthcare provider before starting any new exercise program, especially if you have any pre-existing health conditions or concerns.