Devil's Press
Also known as: Dumbbell Devil's Press, Devil Press, Burpee to Double Dumbbell Snatch
Body region
Muscles
Main
Helps
- Pectoralis Major
- Trapezius
- Erector Spinae
- Rectus Femoris
- Vastus Lateralis
- Vastus Medialis
- Biceps Femoris
- Semitendinosus
- Triceps
Holds
Equipment
Technique
- Stand with two dumbbells on the floor just in front of your feet.
- Grip the dumbbells, jump or step the feet back into a plank and lower the chest to the floor.
- Push up, jump the feet in toward the dumbbells and set a flat back with hips high.
- Snap the hips forward to swing both dumbbells up between the legs and overhead in one motion.
- Lock out overhead, then lower the dumbbells back to the floor with control.
Cues
- Let the hips do the lifting; the arms only guide the dumbbells.
- Keep the back flat when you pick the weights up from the floor.
- Start light: fatigue makes the swing and the floor work less precise.
Common mistakes
- Rounding the back to pull the dumbbells from the floor.
- Pressing the dumbbells overhead with the arms instead of driving with the hips.
- Letting the dumbbells drift far from the body on the way up.