This is a great exercise to promote extension rotation and will make you more powerful and explosive when changing direction laterally. It is a great way to combine core, upper and lower body strength and coordination.
How to do it.
Start in a squatting position with a plate held outside of the right leg so that your core is rotated to the right.
Fully extend and press the plate over head by pushing off of the right leg and rotating the core fully to the left.
Make sure to watch the plate as you press it over head to enhance full rotation at the top of the movement.