Nals are roughly equivalent to Western free weights and are lifted to develop arm, shoulder, and back strength. Nals are large, cylindrically carved stones which are hollowed out. A shaft of stone is left in the center of the nal’s hollow core and is used as a handle. Nals usually weigh about thirty kilograms, but come in all sizes and weights. There does not appear to be any set way in which nals are lifted. The general idea is to lift the weight with one or both hands from the ground to above your head in one smooth motion. As with joris and gadas, those who lift nals place more emphasis on the weight of the stone than the number of times it is lifted. For the most part nals have been replaced by Western-style free weights.