Deadlift and shoulder press one-arm with kettlebell

Push the hips back with a neutral spine and a slight bend in the knees. Extend the hips to return, without turning the movement into a squat. Use a steady tempo: control the return phase in particular and avoid relying on momentum. Exhale through the hardest part and inhale as you recover the starting position.

Check that the movement stays stable in both directions and that the torso is not compensating. The goal is controlled loading of the whole body, shoulders, triceps and glutes and hip flexors; match resistance and range to a intermediate level and never force a painful repetition. For unilateral variations, complete the same number of repetitions and a comparable range on both sides.