Devil's Press

Technique

The devil's press is a full-body dumbbell complex that combines a burpee with a double dumbbell swing into an overhead press. Start standing with a dumbbell in each hand, place them on the floor, and jump your feet back into a plank before lowering your chest to the floor, then push back up and jump your feet forward outside the dumbbells. From standing, hike the dumbbells back between your legs and use that momentum to swing them up into an overhead lockout in one continuous motion, finishing with your arms fully extended and hips and knees locked out. Keep the swing-to-press smooth and continuous rather than muscling the dumbbells up with the arms alone, since the power should come from your hips and legs.

Steps

1. Stand with a dumbbell in each hand and place them on the floor in front of you
2. Jump or step your feet back into a plank position
3. Lower your chest toward the floor, then push back up
4. Jump your feet forward outside the dumbbells and stand up
5. Hike the dumbbells back and swing them up in one continuous motion into an overhead press
6. Finish with arms, hips, and knees fully locked out overhead

Common mistakes

• Muscling the dumbbells overhead with the arms instead of driving with the hips and legs
• Not fully locking out the hips and elbows at the top of the press
• Letting the lower back round excessively during the burpee portion
• Losing control of the dumbbells during the swing, causing them to drift away from the body

Variations

• Single-dumbbell devil's press for a unilateral version
• Devil's press without the push-up/chest-to-floor step for a lower-impact regression
• Devil's press for reps as part of an interval or HYROX-style workout
• Kettlebell devil's press using two kettlebells instead of dumbbells

FAQ