The move: Deadlift with shoulder press and rotation

Works on: Control and strength of the buttocks, abdominals, lower back, obliques, anterior and posterior deltoids

David Sprague/Los Angeles Daily News (ENLARGE)
Trainer Matt Johnson prepares to do the deadlift with shoulder press and rotation.
David Sprague/Los Angeles Daily News (ENLARGE)
The medicine ball comes up to chest level.
David Sprague/Los Angeles Daily News (ENLARGE)
Push the ball overhead and rotate to one side.
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and tricep muscles. Also helps increase range of motion.

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 should be shoulder-width apart, with feet pointing naturally forward and slightly outward. Abdominals should be pulled in with head and eyes pointed straight ahead.

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

Step 2: Push the medicine ball up and over the head while rotating the trunk to one side as if you were putting a box up on a shelf.

Step 3: Return the ball to your chest during the rotation followed by curling the ball back down and squatting to the starting position.

Fit tip: Use proper body posture by contracting the buttocks, drawing in your abdominals, keeping your shoulders down and back and chest out throughout this exercise.

Repetitions: 2-3 sets, with 8-12 repetitions each.

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