Devil press

Muscle group
Shoulders
Equipment
Dumbbell
Primary muscles
Chest, Front delts, Glutes, Hamstrings
Secondary muscles
Quadriceps, Triceps
  1. Place two dumbbells on the floor in front of you. Stand with your feet about shoulder-width apart.
  2. Bend down, place your hands on the dumbbells, and kick your feet back to perform a burpee, lowering your chest to the floor.
  3. Push back up and jump your feet forward so they land wide, on the outside of the dumbbells. Keep your hips low and back flat.
  4. From this low squat position, swing the dumbbells back between your legs.
  5. Explosively drive your hips forward and use that momentum to snatch or swing the dumbbells directly overhead until your arms are fully locked out. Lower the weights back to the floor with control to complete one rep.

Tips

  • When you jump your feet forward after the push-up, land wide with your feet outside the dumbbells and keep your hips low so you are already in the loaded position to begin the swing.
  • Drive your hips forward explosively to generate the upward momentum for the overhead lift, rather than pulling the dumbbells up with your arms alone.
  • Lock your arms out fully overhead before lowering the dumbbells, and bring them back to the floor with control rather than dropping them.

Common mistakes

  • Swinging the dumbbells overhead before the hips have driven forward, so the lift comes from the arms and upper body rather than from the hip drive.
  • Letting the hips rise too high during the burpee push-up so the lower back arches and the body is no longer in a straight line from head to heels.
  • Landing with the feet too narrow after the jump, placing them between or directly behind the dumbbells instead of outside them, which makes it difficult to get into a low hip position for the swing.
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