Begin by standing on a comfortable surface, where you have plenty of room at each side.]

· With a 5-kg potato sack in each hand, extend your arms straight out from your sides and hold them there as long as you can.

· Try to reach a full minute, and then relax.

· Each day you'll find that you can hold this position for just a bit longer.

· After a couple of weeks, move up to 10-kg potato sacks.

· Then try 25-kg potato sacks and then eventually try to get to where you can lift a 50-kg potato sack in each hand and hold your arms straight for more than a full minute.
(I'm at this level)

· After you feel confident at that level, put a potato in each sack .

Gelukkig is ek nie 'n poeple nie hahahaha.

Met daai arms van jou Jaco kan jy dalk 'n paar in die sak sit

Ek het 1 ingesit, maar dit was maar erg hahaha