This Exercise is a form of chest press with dumbbells. The difference is the way the sangs look. Since this tool is like a big shield, and there is handle right in the middle and centre of gravity, it’s very hard to control the balance of the shields.

The other aspect is the weight. Combination of the size and the weight make the exercise more difficult and different from chest press. The practitioners will benefit from strong wrist and shoulder muscles, as well as triceps and chest muscles.

The first step to learn how to move the sang is to do regular press, lying down on the floor. After the control of balance is mastered and the motion is understood in your muscle’s mind, then you can move on and start practicing the next step, which is turning side to side with each sang press.

That means instead of the regular press with both arms at the same time, you try to turn to the side and press the sang with one arm at the time. While one arm is extended over the head, the other arm is rested and supported on the floor, and the practitioner is on the same shoulder as the rested arm, while he has his legs bent at a 45 degree angle, to the same side. After this single move the same move will be done with the other arm, to complete one cycle or one count.

considered "one set" of Sang. Each cycle normally takes 7 to 10 seconds. After some practice, the practitioner can move in a rhythmic fashion guided by the drum of the Morshed in Zurkhaneh.

The benefits of Kabbadeh are for building shoulder, tricep, latisimus dorsi muscles, grip strength, and overall upper body strength.

Sang is effective in two different aspects:

  1. Endurance
  2. Strength

Endurance: Because of the different type of the Sangs according to the weight; with use of a lighter weight and more repetition, going to the point of fatigue, practitioners will apply more challenge and use of the muscle over a longer period of time, and according to the facts of calorie burning, more calories combined with muscle application will lead to raise the endurance and tolerance of the muscle. Many body builders may find this sport suitable and easy for the first couple of swings, or moving the other tools, but as the contractions continue, they may experience a sharp cramp in those muscles which are being used. After not having the opportunity of practicing zurkhaneh,I personally experience this problem when I go back to the group and as a bigger body, try to pick a bigger tool.

Strength: as the athlete can choose a heavier club, the job will be harder and more challenging .Therefore needs more strength.

Muscles involved:
  1. The main muscle is the Pectorals major and minor.
  2. The second big muscle is the Triceps, and this happens also when raising the arms to extend a. Also the Shoulder muscles are involved.
  3. And finally we can call fore arm muscle and wrist, as the other muscle groups involved any time we try to hold the Sang, for avoiding to loose the control and bit the sang.
  4. Finally the core muscles are applied when try to twist and role side to side.