Compound Exercises - Step By Step Compound Exercises for the Entire Body

The single arm clean and press is a whole body exercise focusing on the lower body, the core and the shoulders. By doing this move one arm at a time, the core has to work extra hard to keep your body balanced and the combination of movements gets your heart rate up and your body warm. If you have shoulder problems, you may want to skip this exercise or just do the move with an overhead press.

1. Stand with feet hip-width apart, holding a weight in the right hand.
2. Squat down touching the weight the the floor and keeping the back straight, abs in and the knees behind the toes.
3. Push back up, pulling the weight up into a single arm row.
4. In a smooth movement, flip the elbow down and the weight up and press the weight overhead.
5. Lower the weight and repeat for 1-3 sets of 8-16 reps on each side.