This is very important in Sil Lum Hung Kuen and also Chu Gar Kuen though the training is a little different.
The first exercise was using a 25kg barbell plate and stepping into bow and arrow stance whilst pushing the hands forward holding the weight.
Next using the same weight and a partner, standing back to back pass the weight around to each other.
The third exercise was using a normal house brick, throw upwards and catch with alternate hands whilst sitting in horse stance.
Fourth exercise was again using the house brick, put the brick in front of left foot whilst in a bow and arrow stance pick up with right hand then place in front of right foot then repeat exercise with left hand continue till Sifu said stop.
Fifth exercise using 50 bamboo chopsticks or garden cane bound together, twist forwards and backwards.
Sixth exercise, use an 8 foot pole have the pole in front of you whilst in horse stance turn to bow and arrow stance performing an uppercut movement with the pole then straighten arm and lower slowly so tip touches first repeat then on opposite sides.
Seventh exercise using same pole sit in horse stance opposite your training partner, then you both turn in opposite directions into bow and arrow stance trying to keep your grip and trying to avoid the pole turning.
Cum Na Sao is a system in its own right and after these exercises there are techniques to be practiced in seizing and grabbing, then a form called 72 Cum Na Sao.
I have avoided giving the amount of repetitions, as Sifu just left you to it and you did whatever he gave you till he said stop! If you stopped or gave up he would not show you any more. So it is important to remember that when training that way, is not for everyone and it was under his supervision and control so he could stop you if you were in any difficulty. Also herbal liniment was applied after training and this might not be available, this training was very traditional and needed 100% commitment to complete.