I have done these in Hatha Yogi classes, but at a slow and controlled pace. At the top position (contraction of the lower back muscles) there can be a hold of 10 seconds to as long as a minute plus. Very effective for back strength & endurance. And has been known to help people with spinal imbalance and muscle spasming (painful & sudden muscle contraction). Tends to activate the muscular motor units (nerves) along the spine and bring healing blood to the area. I also did these after a major lower back operation in rehab. If anyone thinks this is sissy stuff, without adding weight, than try a few sets of 30 second holds. Good Luck.