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Devil Press: how to do it

A burpee with the chest to the floor and the hands on two dumbbells, then both dumbbells swing from the floor to overhead in one move, finishing standing tall with arms locked.

DUMBBELL

Step by step

  1. Grip the handles tight so they cannot roll, chest to the floor.

    01 Grip the handles tight so they cannot roll, chest to the floor.

  2. Jump the feet in, flat-back hinge, dumbbells between the legs.

    02 Jump the feet in, flat-back hinge, dumbbells between the legs.

    Avoid: a round back to swing them up: the lower back pays, more and more.

  3. Snap the hips, swing them overhead, stand tall with arms locked.

    03 Snap the hips, swing them overhead, stand tall with arms locked.

    Avoid: letting them crash down: the back rounds and you lose control.

In short

  1. Grip the handles tight so they cannot roll, chest to the floor, jump the feet in
  2. Hinge with a flat back, dumbbells between the legs
  3. Snap the hips, swing them overhead, stand tall with arms locked
EASIER
BurpeeDumbbell Snatch
HARDER
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