Movement-based strength training has produced extremely strong and stable farm kids, yet despite the benefits, is rarely seen in the gym.

PROGRAMMING TIPS
Starting with static feet, 2 arm swings. This exercise is great for harnessing momentum and be safe. I suggest use a little heavier load to be able to swing without using too much of the muscular structures.

Then, we progress to dynamic feet, but keep linear direction, using 1 arm drag/swing motion.

Third exercise has metabolic components in it, hence it’s last.