Although Cam Newton enjoys a well-protected pocket like any other quarterback, he’s just as dangerous when things break down. At 6-foot-5 and 245 pounds, the Carolina Panthers’ QB can light up defenses with a barrage of powerful strides, broken tackles and explosive speed in the open field.

The secret to Newton’s escape act? Full-body strength developed with exercises that challenge several muscles simultaneously. Case in point: the Deep Lunge Dumbbell Shoulder Press, which builds strength and endurance in Newton’s glutes, quads, hip flexors and core—the key muscles for speed.

The exercise also teaches those muscles to fire in sync, which powers the devastating moves Newton demonstrates on Sundays.

“This is all about head-to-toe strength,” Newton says. “It keeps me strong all day long.”

To perform the move:

• Hold dumbbells at your shoulders and assume a deep lunge position with your back knee just above the ground.
• Drive the dumbbells toward the ceiling until your arms are straight.
• Lower with control and repeat.
• Perform the next set with your opposite leg forward.

Sets/Reps: 4×8-12