I have been playing with this concept for a while. I wanted both the motion from a “long shutter speed, and the sharpness from a frozen moment in time. This was done using both of my lights the spider light allowed for the movement and the flash froze the movement.
200mm f/22 1/10s
This is another shot that I will have to revisit, but I need to figure out what it is missing (more actually what is there that I need to remove).