DEVIL PRESS
The devil press is not a quick repetition of burpees with dumbbells, but a high-intensity compound movement that safely connects floor support and a double dumbbell snatch.
The devil press, which involves holding two dumbbells, doing burpees or push-ups, then bringing your feet forward and using a hip drive to raise the dumbbells above your head, creates high cardio, shoulder, and back demands. Round dumbbells can roll and hurt your wrists, and as you fatigue, your bottom zone and snatch hinge collapse. Use hex dumbbells and a light load to master the floor movement and double dumbbell snatch separately, then connect them.
- Primary muscles
- Pectoralis major, Deltoid muscle, Gluteus maximus, Quadriceps muscle
- Secondary muscles
- Triceps, Hamstrings, Abdomen, Lats
- Difficulty
- Advanced
- Movement type
- Dumbbell Burpee to Double Dumbbell Snatch Connection
Is it necessary to do push-ups?
Depends on the rules. You can safely adjust it to a stepback or push-up skipping variation to suit your training purpose.
STEP BY STEP
4 Steps for One Complete Rep
- 1
Creating a stable plank with hex dumbbells
Place two dumbbells in parallel and hold the handles. Go to a plank with one foot at a time or in a jump, keeping your torso tight.
- 2
Performing controlled push-ups or floor touches
Lower your chest between the dumbbells according to your goal rule. If you have shoulder and back discomfort, use a stepback variation that omits the push-up.
- 3
Bring your feet wider to prepare for the hip hinge
Bring your feet outside your hands and place your heels on the floor. Keep your back long and your hips back, ready to swing the dumbbell between your legs.
- 4
Receiving dumbbells overhead with hip drive
Quickly rise with your glutes, accelerate the dumbbells closer to your body and raise them overhead in one motion. After confirming the lock, control it and lower it to the floor.
OWN THE TRANSITION
After getting up from the floor, do not immediately pull with your arms to create a stable hinge position.
If your feet are too narrow or your heels are high, your waist will round. Land wide, with your hands outstretched.
Hike the dumbbells between your legs without moving them away from under your knees, then accelerate with your hips.
Key point: Cue to use right away: “Land wide and lift the dumbbells with your hips.”
SCALE EACH PART
You can lower the difficulty of push-ups and overhead snatches separately.
Maintain movement quality with stepbacks, knee pushups, and one dumbbell variation. You don't have to do every step at the highest difficulty level.
If your back and shoulders are collapsing from cardiorespiratory fatigue, reduce your work time, not the number of repetitions.
TROUBLESHOOTING
Fix the cause of a mistake, not just its appearance
Round dumbbell rolls and bends wrist
- What you see
- Dumbbells move left and right and wrists shake during the floor section.
- Likely cause
- Inappropriate equipment was used to support the floor.
- How to correct it
- Use hex dumbbells with a flat surface and ensure a non-slip surface.
Land with feet narrow and lift with hips.
- What you see
- Heels lifted, back rounded, dumbbells pulled away from body.
- Likely cause
- Pulled directly from burpee without hinge preparation.
- How to correct it
- Bring your feet wide outside your hands and pause for a beat to create a hip hinge.
Pull the dumbbell with your arms up to your head.
- What you see
- Shoulders shrug, arms get tired first, and the back is bent.
- Likely cause
- Hip drive is insufficient or overweight.
- How to correct it
- Learn swing and high pull timing with lighter dumbbells and do not force overhead height.
REGRESSION & PROGRESSION
Match the difficulty before adding load
Increased weight and speed
Gradually increase the weight or increase the speed of the movement while maintaining correct posture.
Continuous performance (complex)
Combine with other movements to strengthen cardiopulmonary and muscular endurance simultaneously.
BEGINNER PROGRAM
A practical starting framework
This is a high-intensity conditioning movement, so start with fewer repetitions or shorter work intervals. If any of the floor planks and overhead locks collapse, end the set.
Frequency
1-2 times a week
High nervous system fatigue, so allow ample recovery time.
Volume
3~5 sets, 3~6 times
Low reps are recommended to focus on maintaining quality movement and explosiveness.
- If you become tired and lose your posture, end the set immediately.
- Protect your spine by maintaining abdominal pressure with powerful breathing.
Frequently asked questions
Do you raise the dumbbells above your head at once?
A typical devil press uses hip drive to go overhead in one movement. The clean and then press is another variation.
Why do you need hex dumbbells?
To reduce the risk of rolling during push-up support. Round dumbbells are not suitable for the floor section.
Evidence and references
- 1. ACE — Burpee
