One rep that trains your whole body to move as a unit.
Keep your eyes on the bell and your pressing arm locked the entire time.
From the floor to standing and back down, the pressing shoulder holds the bell locked out overhead through every position change, which is one of the best stability challenges you can give a delt. Each transition forces the shoulder to stabilise from a new angle while the rest of the body moves underneath it. Done one side at a time, it earns its place as slow strength that shows up as bulletproof overhead positions in pressing, jerks and snatches.
One rep runs your shoulder through nearly every stability demand it will ever face while the rest of you rolls, kneels and stands underneath it. It also exposes weak links, whichever transition wobbles is the thing to fix.
Start with no bell at all, or a shoe balanced on your fist, until the sequence is automatic. Then load slowly, a smooth get up with a moderate bell beats a shaky grind with a heavy one every time.
They are slow by design, so think in singles, 3 to 5 quality reps per side is a solid session. Rushing get ups to chase rep counts misses the entire point of the exercise.
