Used to do this with a 100 lb heavy bag. It is probably safer to start out with a heavy bag anyway..
Great exercise for building functional strength and coordination, focusing on core stability and its ability to stabilize huge loads of weight and force while in motion. It teaches your body to work in its force couples (synergies of muscular groups working together in motion to perform a task) as they do in real life. That is why I so much prefer this type of training to just traditional "weightlifting" ie barbell curls, tricep extensions. If you train like this, you will simply be an animal. Unfortunately you won't find gyms like this around because of liabilities, and the vast majority of the public doesn't want to train like an athlete, they are more interested in looking like they go to a gym. I knew a guy who used to do these kinds of exercises. He was about 5'10", very athletic and in shape, not 'big' at all...but I sat there and watched him perform rep after rep, set after set of Olympic lifts in succession - hanging clean, snatch, jerk, and this exhausting combination of all three of them he called "Mad science"...I even watched him single handedly clean and Press over his head 135 lbs on an Olympic bar. Impressive. I wouldn't want to mess with him. Period. We trained together often, and our workouts centered around lots of Turkish getups and lots of giant rubber bands! I can say with 98% certainty that he was the strongest guy in that whole gym. It was funny to see all of the big bodybuilders turn their heads and see an exhibit of real, functional, strength.
I miss these so much (and him), but..can't do them at my gym.
If I could have my perfect gym, there would be jungle gym equipment, a studio with heavy bags, a tire and a sledgehammer, kettlebells, dynadiscs, bosu equipment, foam pads (for added instability), a pullup bar hanging from a suspended chain, and lots and lots of freemotion equipment.
and boxing gloves and a speedbag and speedropes.