Not wanting to be greedy and having already had my pick with the clean and press, i would like to put forward my second choice if i was limited to just one exercise. This is an exercise/lift that i have done most of my life since learning it as a teen. As a lift i got up to some respectable poundage in my teens. It is mentioned in all of the old training books from at least the turn of the century, and was regarded as one of the very best exercises for building a thick and powerful back, hitting everything from traps to hamstrings, plus a whole lot more.In fact any back program worth its salt included this exercise. If it was/is so good why did it fall out of favor?Similar to the overhead press losing popularity in training once excluded from Olympic lifting competition, i feel the same thing happened once this lift was dropped from the 'Olympic 5'in the 1920s. It is of course the single DB swing. Now there are many ways to perform the swing and in recent years the kettle bell movement has brought it back as an exercise.All methods are valid and productive but i find the best results for me are doing it as i was originally taught. Take a bell that is loaded a bit heavier at the rear, some use as much as 25lb more, but i find 10 or 12.5lb to be just right. Do a pre lift by straightening the legs slightly and engaging the trapezius of the lifting arm before re bending the legs, lowering the bell and allowing it to travel slightly backward.Then drive through with the hips as the legs straighten and the bell is launched up over the head. At the right point you can step forward with the same leg as the lifting arm in a split stance or drop into a squat stance with slightly more weight on the opposite leg. You can also just dip the knees to get below the bell if the other two methods are difficult, but less weight can be used this way.Now once the bell is locked overhead and the legs are straight many lifters often just let the bell swing back down to the starting position, especially if doing multiple reps. However doing that robs a great deal of extra stimulation to the body. What i do is slowly lower the bell, as in the negative portion of the press,to the shoulder, and from there back to the ground.Then repeat the whole lift again.This exercise provides strong stimulation to the whole body especially the legs,trunk and back, plus the arms and shoulder girdle from the lowering portion. Activates metabolism in a positive manner and at higher reps gives a good workout to the heart and lungs,and is also an athletic type quick lift that both demands and builds fluid movement and total co-ordination of all the body's muscle structures. Using one arm at a time actives the opposite side stabilizers too.My preferred way of doing it is to start light and do several consecutive reps, then add weight and lower the reps set by set down to singles.Though these days as an older trainer i tend to keep the reps on the higher side.