Introduction: The Fiery Challenge of the Devil’s Press
Have you ever encountered a single exercise that seems to combine the brutality of a burpee with the explosive power of an Olympic lift? If so, you have likely met the devils press.
This formidable movement has earned its name for a reason. It is an unrelenting, full-body dumbbell exercise that tests both your strength and your cardiovascular endurance to their absolute limits.
Far more than just a simple combination of two movements, the devils press is a dynamic, functional challenge that demands coordination, power, and a serious amount of grit.
What Makes the Devil’s Press So Demanding?
The core of the devils press lies in its compound nature. It seamlessly blends a burpee, where the chest touches the floor, with a double dumbbell snatch, lifting the weights overhead in one continuous motion.
This transition from a horizontal to a vertical plane, all while managing two dumbbells, is what makes it uniquely taxing. It recruits nearly every major muscle group in the body.
Popularized within the functional fitness and CrossFit communities, the devils press is a staple in high-intensity workouts (WODs) designed to maximize metabolic stress and build true athletic capacity.
Step-by-Step: How to Execute the Perfect Devil’s Press
Mastering the technique is crucial for both efficiency and safety. The movement should be fluid, not segmented, relying on powerful hip drive rather than brute arm strength.
The Starting Position and Burpee
Begin by standing with a dumbbell in each hand, placed just outside your feet. The handles should be parallel to your body, running front to back.
Drop down into the burpee, jumping your feet back to a plank position. Your hands should remain gripping the dumbbells throughout this phase.
Lower your chest all the way to the floor, ensuring it makes contact between the two dumbbells. This confirms a full range of motion.
Explosively jump your feet back towards your hands, landing in a deep squat or hinge position, ready for the lift.
The Explosive Snatch Phase
This is where the power is generated. From the hinged position, swing the dumbbells back between your legs, much like a kettlebell swing.
Immediately drive your hips forward and extend your knees powerfully. This hip extension is the engine that propels the dumbbells upward.
The goal is to move the dumbbells from the floor to the overhead position in one continuous, explosive movement, avoiding any pauses at the shoulder.
The Overhead Lockout and Reset
Finish the movement with the dumbbells locked out directly overhead, with your arms fully extended and biceps near your ears. The body should be in a straight line.
Lower the dumbbells with control back down to the floor, maintaining a flat back and soft knees as you prepare for the next repetition.
Key Benefits: Why Embrace the Devil’s Press?
Incorporating this challenging exercise into a routine offers a multitude of benefits that go beyond simple strength training.
It is an exceptional tool for boosting cardiovascular endurance, as the rapid transition between the burpee and the snatch elevates the heart rate quickly and sustains it.
The devils press is a true full-body workout, simultaneously developing strength in the legs, back, shoulders, and core, making it highly time-efficient.
Furthermore, the coordination required to transition smoothly between the two complex movements enhances overall athletic coordination and motor control.
Mastering the Variations: Single-Arm Devil’s Press
While the double dumbbell version is the standard, the single-arm devils press offers a unique challenge that should not be overlooked.
Using only one dumbbell significantly increases the demand on core stability, forcing the trunk muscles to work harder to resist rotation and maintain balance.
This unilateral training approach is excellent for correcting strength imbalances between the left and right sides of the body, leading to more balanced and functional strength.
When alternating arms, the most efficient transition is to switch hands while the dumbbell is on the floor, ensuring a safe and controlled setup for the next rep.
Common Mistakes to Avoid
To maximize the effectiveness of the devils press and minimize the risk of injury, athletes should be mindful of several common technical errors.
One of the most frequent mistakes is lifting with the lower back instead of using the powerful hip drive. This puts unnecessary strain on the lumbar spine.
Another error is failing to achieve a full lockout overhead. The repetition is only complete when the arms are fully extended and the weight is directly over the head.
Finally, neglecting the full burpee by not allowing the chest to touch the floor is a common fault that compromises the integrity and challenge of the exercise.
FAQ: Your Devil’s Press Questions Answered
Q: What weight should I use for the devils press?
A: Start with a light to moderate weight that allows you to maintain perfect form for at least 5-7 repetitions. The movement is about endurance and technique first, then weight.
Q: Is the devils press a cardio or strength exercise?
A: It is a hybrid exercise. It builds strength through the snatch and press, but its high-rep, fast-paced nature makes it an excellent tool for cardiovascular conditioning.
Q: Can I do the devils press with kettlebells?
A: While the movement mechanics are similar, the standard devils press is performed with dumbbells. Kettlebells can be used, but the floor-to-overhead path will feel slightly different.
Q: How can I make the devils press easier?
A: You can scale the movement by stepping the feet back and forward in the burpee instead of jumping, or by using a lighter set of dumbbells.
