Dumbbell Devil Press

oec:dumbbell-devil-press

A full-body conditioning movement combining a dumbbell burpee with a double dumbbell swing-snatch overhead.

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Also called: Devil Press, Devil's Press, Devil’s Press

How to do it

Place two dumbbells on the floor parallel to each other, roughly shoulder-width apart.
Stand directly behind the dumbbells with your feet hip-width apart.

Hinge at the hips, place your hands securely on the dumbbell handles, and jump your feet back into a push-up plank position.
Lower your chest and thighs completely to the floor between the dumbbells.
Push forcefully off the floor and jump your feet forward, landing in a wide stance outside the dumbbells.
With a flat back, swing the dumbbells slightly back between your legs to load the posterior chain.
Violently extend your hips, knees, and ankles, pulling the dumbbells upward close to your body and punching them directly overhead into full lockout.
Stand tall with elbows locked, dumbbells stacked over your shoulders, and hips fully open.
Return the dumbbells to the floor under control to begin the next repetition.

Inhale as you lower your chest to the floor; exhale forcefully as you press up and drive the dumbbells overhead.

Rounding the lumbar spine when transitioning from the burpee to the swing.: Land with a wide stance, drop the hips slightly, and set a rigid, flat back before initiating the swing.
Swinging the dumbbells out in a wide arc like a front raise rather than using hip extension to snatch them overhead.: Keep the dumbbells close to your torso as they travel upward, snapping the hips to generate vertical momentum.
Incomplete overhead lockout, finishing with bent knees or soft elbows.: Fully extend the hips, knees, and elbows at the top with the weights aligned over the heels.

Ensure dumbbells have flat hex ends to prevent rolling while your hands are on the handles during the push-up phase.
Maintain core bracing to avoid hyperextending the lower back at overhead lockout.

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