1 hit right, one hit left, switch grip each time. Otherwise easy to pull back muscles (believe me 🙂 ). Wrapped the handle in rawhide epoxy'd on and always wore thick workout gloves. Believe it or not, of I knew I felt really strong I wore a Bike helmet or a hardhat. The first time that bounces up after 20 minutes and your arms are jelly like and have a hard time stopping it and it grazes your temple, uhhh.... you get the need for it 🙂 HAH