WORKS ON: Whole body strength, power and coordination

LEVEL OF DIFFICULTY: Intermediate to advanced

PRECAUTIONS: It is best to receive some professional instruction if unfamiliar with this lift. Use light weight until you have proper technique. This exercise is performed explosively, so expect a higher heart rate and possibly some muscle soreness at first. Perform this exercise in an open area with adequate overhead clearance.

SETUP: Hold a dumbbell in each hand. Assume a full squat with a flat back so the dumbbells are resting on the ground just to the side and slightly in front of the feet. Toes point forward, and the head and torso are up.

THE STEPS: In one quick motion, explode out of the squat and bring the dumbbells into a full overhead press. Return to the starting position slowly.

REPETITIONS: Start with one set of 10. As you improve, progress with sets and repetitions before increasing weight.

OPTIONS: Have a trainer familiar with this style of lifting help you transition to using a weighted bar and finally a barbell.

MEET MICHAEL MEOLI

TITLE: Firefighter/paramedic

YEARS OF SERVICE: 27 years as paramedic; 11 years as firefighter

AGE: 54

HOME: Scripps Ranch

PERSONAL: Divorced, 3 sons

ACTIVITIES/INTERESTS: Outdoor adventure sports, aquatics, missionary work.