How to do the Devil Press, step by step
- Hands on the dumbbells, burpee down until your chest touches the floor.
- Push up and jump your feet to the dumbbells.
- Send your hips back and swing the dumbbells back between your legs.
- Snap your hips open and take the dumbbells overhead in one motion.
- At the top, arms, hips and knees are straight.
- Bring the dumbbells back to the floor under control.
Common mistakes and how to fix them
- Rounded back on the swingback neutral, hips back
- Pulling the dumbbells with your armspower from your hips
- Missing the lockoutextend fully at the top
How to scale the Devil Press
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Just one dumbbell
- Lighter dumbbells
- Burpee and DB Snatch separately
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.