They say variety is the spice of life and this bag gives you so many options to spice it up. There is no limit to the number of movments you can do with it. I have done cleans, stepups and slams and that's just a few of the things you can do. The bag is well made with heavy-duty material and thick beefy zippers. The inner bags have extremely heavy velcro and it will take two hands to open the fold to fill the bag so I feel very confident that it will not open inside the bag once it's filled. I had no issue with purchase and shipping, in fact Brute Force updated me personally about the status of my order way before the carrier did.