Dead Ball Alternating Over The Shoulder Toss

This is the standard way to do an over the shoulder toss where it involves turning around for each rep. It can also be done using the drop leg method which is more for speed and needs to be done one side at a time with a switch halfway. Use whatever method you prefer depending on your training goals. This is a great exercise to add to circuit training for muscular endurance and cardio. The spine will be rounded here so make sure to utilize as much legs and hips as possible and not SOLELY rely on your rounded back for strength. It may be slightly more dangerous than traditional lifts, so it should be done with focus, intent, and loaded progressively over time just like any other lift.