One Arm Clean and Press

Here's a favourite that's bound to get you a few stares in the gym.

The One Arm Clean and Press is great for developing power, strength and agility from head to toe.

Start - Crouch down like an American football player and grab a dumbell with one hand. Stick your buttocks out and place the forearm of your free arm on your thigh purely to brace yourself and not to take the weight.

Middle - Drive through your heels and use the momentum to pull the dumbell up onto your shoulders.

Finish - Pause briefly with the weight on your shoulder before driving it up above your head. Repeat the movement in reverse to get to the start again.