All full body & conditioning exercisesFull Body & Conditioning · Gym
Devil Press
A burpee into a double-dumbbell snatch. One of the most efficient full-body conditioning movements there is.
AdvancedDumbbells5 × 6–10
Full bodyDumbbells
Devil Press
Demo · Jason Khalipa
How to do the Devil Press
- 1Chest to the floor between the bells
- 2Hinge and swing, don't curl
- 3Lock the arms overhead
- 4Pace it — this one spikes fast
Benefits of the Devil Press
- Trains full body — sustained output, coordination and whole-body control through a full, controlled range of motion
- Also trains shoulders, hamstrings, core as supporting movers
- Trains each side independently, which can help identify and address side-to-side strength differences
- A high-skill progression that pays off once the easier variations feel controlled
Sources
Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.
- 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
- 2McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
- 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
- 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services