Devil Press

How to Do Devil Press: Step by Step

1. Hands on dumbbells, perform a burpee
2. On the way up, swing dumbbells between legs
3. Hip hinge explosively and snatch both dumbbells overhead
4. Lock out overhead then lower to start next rep

Common Mistakes to Avoid

• Not using the hip hinge for the snatch — arms alone won't cut it
• Landing on the dumbbells during the burpee — keep hands wide
• Rounding the back during the snatch portion
• Going too heavy — form breaks down fast

Devil Press Tips

• Use hexagonal dumbbells so they don't roll during the burpee
• The power for the snatch comes entirely from the hip extension
• Start with 10-15lb dumbbells to learn the movement — it's technical
• In HIIT, 10 reps of devil presses will humble anyone

Muscles Worked