Strict Press with Dumbell or Kettlebell

This seems a straightforward movement but you will tire quickly! This exercise builds strength and stability in the shoulders, triceps, and upper back muscles. 

Focus on using your core to help you and always squeeze your bum to help you with that explosion. Arm should always be straight overhead and close to your ear - if you find yourself going out to the side too much, this is not good for your shoulders so lower your weight. 

Equal reps each side - aim for sets of 6-10 on each side.