Then, using a bell of usually 15 pounds (they range from 8 to 90 pounds), you do a combination of
static strength moves (like shoulder presses, squats, or rows) and active ones (swinging the bell with one arm from between your legs to above your shoulders, for example); you end with stretching.
Because it is a
static hold that uses isometric contraction to maintain the position it is possible to become very proficient at this exercise in a very short period of time and I recommend it to anyone trying to develop good core
strength before
moving on to other exercise such as the Lalanne push up or the dragon flag.