The move: Deadlift with shoulder press

Works on: This exercise will improve control and strength of the following muscles: buttocks, abdominals, lower back, anterior and posterior deltoids and tricep muscles.

David Sprague/Los Angeles Daily News (ENLARGE)
Trainer Matt Johnson shows the first position of the deadlift with shoulder press.
David Sprague/Los Angeles Daily News (ENLARGE)
Bring the ball up to your chest ...
David Sprague/Los Angeles Daily News (ENLARGE)
... then press it over your head.
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Setup: Begin by kneeling down in a squat position with the upper body bent over at the trunk; both hands should be holding on firmly to the medicine ball. Knees and feet are shoulder width apart, resting on the floor, pointed naturally forward and slightly outward. Abdominals are pulled in with head and eyes straight forward.

Step 1: Drive upward from the heels, emphasizing your buttocks while curling the medicine ball to your chest.

Step 2: Once at the standing position, push the medicine ball up and over the head.

Step 3: Lower the weight to the chest, followed by curling the medicine ball back down and squatting into the starting position.

Fit Tip: Utilize proper body posture by maintaining contraction of the buttocks, drawing in the abdominals, keeping shoulders down and back, and chest out through the range of motion of this exercise. This exercise can be also performed with dumbbells or a barbell.

Repetitions: Do 2 to 3 sets, 8 to 12 repetitions each set.

Matt Johnson, founder of Johnson Fitness in the San Fernando Valley, has more than 10 years of experience in the health and fitness industries.

— Los Angeles Daily News