Looking for one exercise that involves nearly all of your body’s pushing and pulling muscles at once? Well, the clean and press qualifies, big time. Until 1972, it was one of the lifts in the Olympics, along with the snatch and clean and jerk. The reason it was dropped is interesting but for another time.
Watch the video to see how it is done. Use either a barbell or dumbbells. Points to emphasize are: Be sure to bend your knees until you are in a semi-squat position, keep a naturally arched back, your head up, and look forward as you begin the clean. Stay tight and start your pull by straightening your legs, whipping your hips forward, and then pulling with your lats, traps, and arms.
When the barbell or dumbbells reach maximum height, dip under the weight, bring your elbows forward, and catch the weight above your chest. Stand straight (that's why they call it the military press) and keep your abs and glutes tight as you press the weight overhead. Exhale as you press the weight.
Low-rep sets develop overall body power. To get your heart pumping, move into the 10 to 15 rep range. But don't let your form get sloppy and risk injury.
Note: A military press differs from a push press. With the push press, once you have cleaned the weight, you bend your knees and use leg drive to assist in driving the weight overhead.