Sandbag Over Shoulder

Straddle the bag or stand close behind it, bend your knees, and get both hands underneath it in a bear hug or scoop grip. Drive through your legs and hips the way you would lifting anything heavy off the floor, keeping your back flat rather than rounding to muscle it up with your arms. As the bag rises past your hips, use that momentum to roll it up and over one shoulder, guiding it with your arms rather than catching it dead weight. Let it drop off the other side, reset your stance, and pick it back up, alternating shoulders each rep. The bag shifts and settles unevenly as you lift it, so expect to fight for balance in a way a barbell never asks of you.