The Sang are wooden shields used in the Zurkhaneh (“House of Strength”) in Iran. The word literally means “stones,” as the original iteration were made of stone.
The purpose of the Sang is to build excellent pushing and pressing strength, while in a state of motion, rather than in a static position used in the modern bench press. The Sang are normally lifted in the go’d (pit) before the full Zurkhaneh ritual.
In the video, Mr Azim Rahemi, multiple time nation champion of Iran demonstrates the proper technique for the basic use of the Sang.
First, he prays facing the Sang, before turning his body to the right, lying prone in position to pick up the shields. Then he reaches up and grasps them by their handle bringing them into the top position of the Sanggereftan-e Jofti (double press). his feet are together, with the big toe of the right foot over the big toe of the left. In this top position, the back of his head and his spine touches the ground while his shoulders are off the ground. The flat edge of the Sang at the top are very close to each other, but not touching.
He lowers the Sang, allowing them to go horizontal. His head raises to look through the space between them and his elbows touch the ground with the arms at 90 degrees to the body. He then lifts them again, putting them back into the vertical alignment, lowering his head to the ground once more. This is normally done 17 times before moving on to the next phase: Sanggereftan-e Qaltān (turning lifts).
From the top position, Mr Azim then bends his legs into a tabletop position, keeping his knees together. He then turn to one side, lowering one Sang, while fully extending the other. His legs are extended at 90 degrees to his torso. He then bends his knees and turns his body, lifting the bottom sand and lowering the top one. This is done for as many repetitions as the athlete is able to perform.
Many thanks to Mr Azim Rahemi and Mr Mehsam Refahi for teaching this to me in the famous Zurkhaneh Mortazar Ali in Ardekan, Fars. They are both renowned national champions and gentlemen.