In my early martial training, I got a 4 foot rope with a 10 pound weight attached to the end. The other end of the rope was attached inside a 6 inch long PVC pipe. That was my handle. I would twirl the weight around me using my ankles, knees, and waist. Minimum use of shoulders and arms.
I kept my center stable as the forces pulled me in all directions.
you didn't try to hang that on your other body part, like them shaolin monks did you?