I just got done lifting my old 70lb heavy bag. I would lift it, get it up on my shoulders then squat it. Sure 70lbs doesnt seem like alot, but man...when its in heavy bag form, it feels like its alot! I did it one set for 25 reps. I wish I would have done traning like this during my football days, and my last year of wrestling in high school. I remember reading about some of you guys doing something similar. Great stuff. I think it would be great for beginners. (Atleast once they get how to do a squat right.) Followed that up with alittle dumbbell work.