ashe wrote:now, how to train with equipment?
Use the single head weight bar. The right hand hold on the none weight side, use your left hand to lift the weight side all the way over your head, and let the weight drop freely on the ground. You then switch to the other side. You need to work on this on dirt ground. Your single head weight needs to have some metal protection. I found this "metal protect" idea by accident. I used one of my old metal cooking pot as the mold when I pulled concrete. After the concrete was dried, I can't remove the metal pot. I then found it was not a bad idea after all. I believe any plastic container may crack after some serious training.
This move is one of my favor moves. I have very good successful rate on this.
Crow weep in the dark. Tide bellow in the north wind. How lonesome the world.