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recently I was reminded of Isolated static resistance assisted dynamic Tension in a msn news article where one of the workouts was to walk holding weights by your side that reminded me of how shaolin monks would ferry buckets of water for superior strength. Anyway this is from a martial training from wing chung instead of the internal energy you are going to use weights. Use 10's 20's 40's whatever you can hold the posture with for at least 10 seconds. Traditionally it's done in horse stance.