Superyolk training is a must if you are competing in any field event, on a regular basis. Not only does it build strength in the whole skeleton muscles but increasis particular strength in the quads, abductors, gluts, erector spinea, core area and upper traps and more. The main benefits are an increase in ability to move paster and hit your opposition harder.
Superyolk training can be carried out on a weekly basis but progression must be slowly consistent.
The item should only be moved in one direction without turning, as undue stress to the knee joints may be a possibility.