One of the real good guys in this business, Dan John, kindly posted a clip on another site from his DVD talking about dynamic stability training. This one deals with methods of adding different forms of resistance to a squat, and in particular the "Koji squat".
I'm also adding a clip Koji himself. Koji Murofushi is a world and Olympic champion in hammer throwing. He isn't that big, but brutally strong, agile, and powerful. He also has some unique training methods that focus on movement quality - a topic I'll get into in subsequent posts (or see past videos with Steve Cotter). Anyone that has played sports or done martial arts should immediately recognize the importance of developing good movement quality as Koji demonstrates.
4 hours ago