Sandbag Toss Catch | Friends

Quick Intro

Sandbag Toss Catch links two sandbag get-ups into one continuous flow. One partner lies on the floor with a sandbag and gets up to standing, carrying the bag. At the top, they toss it a short distance underhand to their partner, who catches it, lies down with it and does their own get-up. Then they toss it back. The bag passes back and forth, each partner getting down and up in turn.

There is no winner. The pair builds a steady, shared rhythm, and each partner gets a short rest while the other works. The toss is kept small and soft on purpose: the get-up is the exercise, and the toss is just how the bag changes hands.

The get-up itself, moving from lying to standing while holding a sandbag, is taught at Sandbag Get-Up. This guide covers the partner flow: choosing the bag, the short toss, the ready signal and keeping the rhythm.

What You’ll Need

Two people.
A sandbag light enough to toss and catch comfortably, often 5 to 15 kilograms.
A mat or a soft, clear floor for lying down.
Space for two people about two metres apart.

How It Works

One partner lies on the mat holding the sandbag. The other stands about two metres away.
The lying partner does a controlled get-up to standing.
At the top, they check that the receiver is ready.
On the receiver’s signal, they toss the bag underhand, softly and at chest height.
The receiver catches it against the chest with both arms.
The receiver lies down with the bag, under control, then does their own get-up.
Continue swapping for an agreed number of get-ups each, for example five.

The Short Toss

The toss is the smallest part of this exercise and needs the most care. Keep it:

Short. Two metres at most.
Underhand. Swing the bag gently from the hips, no overhead or side throws.
Soft. Aim for a slow arc that arrives at chest height.
Two-handed. Both hands on the bag for the throw, both arms for the catch.

There is no power element here. A hard or long throw adds risk for no benefit. If tossing feels awkward, the thrower can walk the bag over and hand it across instead. The flow continues just the same.

The Ready Signal

Never toss until the receiver says they are ready. A simple “ready” or two hands held out at chest height is enough. The receiver gives it once they are standing still, feet set and eyes on the bag. This one rule keeps the catch safe every time.

Keeping the Rhythm

The pair settles into a steady pattern: get up, toss, rest while the other gets down and up, catch, get down, get up, toss. Neither partner has to rush. The get-up is a slow, controlled movement, and the rest while the other partner works lets each person recover. Count the get-ups out loud so you both know when the set ends.

Making It Fair

Both partners use the same bag, so choose one the less experienced partner can catch and carry through a get-up comfortably. A newer pair can start with the lightest bag available, or with the handing-over version until the get-up itself feels smooth. Training With a Friend covers more on choosing a shared load.

Staying Safe

Only a short, soft, underhand toss. Never hard, never long.
Wait for the ready signal. No signal, no toss.
Catch against the chest. Both arms wrap around the bag. Avoid catching with straight arms, which strains the shoulders.
Lie down under control. Lower down with the bag as carefully as you get up.
Clear space. Nothing on the floor for either partner to land on.

Common Mistakes

Tossing too far. Stand closer, or hand the bag over.
Tossing before the receiver is set. Wait for the signal.
Rushing the get-up. The get-up is the exercise. Take it slowly.
A bag that is too heavy. It makes both the toss and the catch awkward.

Fitting It Into a Session

Sandbag Toss Catch suits the main part of a strength or functional session. Five get-ups each, with the natural rests in between, makes a solid set. Two or three sets is plenty. Building a Partner Session has ideas for what to put around it.

Getting Better Over Time

Start with a light bag and a slow rhythm. Over time, the get-ups become smoother and the bag can get a little heavier. Keep the toss the same: short and soft. As the bag gets heavier, switching to a hand-over keeps the flow safe.

Two-Person Sandbag Carry carries one sandbag between two people.
Sandbag Sprint Relay passes a sandbag between sprinting partners.
Medicine Ball Burpee Toss tosses a medicine ball between burpees.
Medicine Ball Squat Pass passes a ball at the bottom of a squat.

FAQ

Can we skip the toss?

Yes. Hand the bag over instead. The get-ups are the same, and the flow keeps going.

What weight should the bag be?

Light enough that both partners can toss it, catch it and get up with it comfortably. For many pairs, 5 to 10 kilograms is a good start.

How many get-ups each?

Five each per set is a good number. Get-ups are demanding, so keep quality high.