Sandbag Throw Over Back with Rope Pulley
Sandbag throw over back with rope pulley
BackAdvancedPowerThrow
At a glance
| Muscles worked | Primary: Back and core |
|---|---|
| Muscle group | Back |
| Difficulty | Advanced |
| Type | Power · Throw |
| Sets & reps | 3 sets × 8-10 reps |
| Estimated calories burned | ~60 kcal |
How to do it
- Step 1: Hold sandbag
- Step 2: Throw over back
- Step 3: Use rope pulley assist
- Step 4: Engage core
- Step 5: Repeat
Equipment
- Sandbag and rope pulley optional
Coaching tips
Benefits
Sandbag throw over back with rope pulley
Common mistakes
Poor form
Make it harder
Heavier sandbag
Make it easier
Bodyweight version
Breathing
Explosive exhale
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