Throwing events are an explosive component of strongman competition, requiring coordination, timing, and power. These events challenge triple extension, accuracy, and implement control. The standards below reflect performance expectations for both local and national-level events using United States Strongman (USS) divisions and weight classes.
What’s Included on This Page
Throwing Events Covered:
- Bag Toss Over Bar
- Keg Toss
- Stone Throw
Each event includes performance tiers by:
- Novice
- Intermediate
- Advanced
- Elite
Heights and distances may vary by event setup. Most events are either scored for time (completing a series of throws) or for height/distance with max-weight implements.
Bag Toss Over Bar – Series Completion or Max Weight
| Weight Class | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| Men – 165 lbs | 25 lbs over 12 ft | 30 lbs over 15 ft | 35 lbs over 15 ft | 40+ lbs over 15 ft |
| Men – 198+ lbs | 30 lbs over 15 ft | 35 lbs over 15 ft | 40 lbs over 15 ft | 45+ lbs over 15 ft |
| Women – 123 lbs | 10 lbs over 10 ft | 15 lbs over 12 ft | 20 lbs over 12 ft | 25+ lbs over 12 ft |
| Women – 165+ lbs | 15 lbs over 12 ft | 20 lbs over 12 ft | 25 lbs over 12 ft | 30+ lbs over 12 ft |
Standard heights: 12 feet for women, 15 feet for men. Series may include 5 bags of increasing weight. Scoring is based on successful throws and time.
Keg Toss – Series Completion or Max Height
| Weight Class | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| Men – All Classes | 25 lbs over 12 ft | 30 lbs over 15 ft | 35 lbs over 15 ft | 40+ lbs over 15 ft |
| Women – All Classes | 15 lbs over 10 ft | 20 lbs over 12 ft | 25 lbs over 12 ft | 30+ lbs over 12 ft |
Keg tosses are typically part of a timed medley, involving 3 to 5 kegs. Athletes must clear each keg over the bar in sequence as fast as possible. Form and rhythm are key.
Stone Throw – Distance or Accuracy
| Weight Class | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| Men – All Classes | 30 lbs for 10 ft | 40 lbs for 12 ft | 50 lbs for 15 ft | 60+ lbs for 15+ ft |
| Women – All Classes | 20 lbs for 10 ft | 25 lbs for 12 ft | 30 lbs for 15 ft | 35+ lbs for 15+ ft |
Stone throws may be one-arm or two-arm, performed for distance or into a designated target area. Implement shape, grip, and terrain may vary. Often used in novelty or regional events.
Coaching Notes
- Treat throwing events like Olympic lifts—prioritize timing, sequencing, and extension.
- Throwing drills and technique work should be part of your dynamic warm-ups and skill sessions.
- Build posterior chain strength, hip extension, and shoulder mobility to increase height and control.
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