Primary
Full Body
Secondary
Shoulders, Chest, Glutes
Equipment
Dumbbell
Difficulty
Advanced
Type
Hinge
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The devil press combines a burpee with a double dumbbell snatch, creating one of the most demanding conditioning exercises. After completing the burpee, you swing both dumbbells between your legs and overhead in one explosive motion, using hip drive rather than arm strength.
When to use it
Use for extreme metabolic conditioning or competitive fitness preparation.
Who it's for
Advanced athletes proficient in double dumbbell snatches who need high-intensity conditioning.
The overhead swing is NOT a press—it is a double dumbbell snatch powered by your hips. At the bottom of the burpee, swing the dumbbells back between your legs, then explosively drive your hips forward to propel them overhead. Keep your arms straight and let your hips do the work. Lock out with both dumbbells overhead before lowering.
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Start standing holding dumbbells.
Perform a burpee with dumbbells in hands.
At bottom of burpee, swing dumbbells back between legs.
Drive hips forward and swing dumbbells overhead.
Lower to shoulders, then repeat burpee.
The overhead swing is like double dumbbell snatch.
Generate power from hip drive.
Keep arms straight during swing.
Control the descent into burpee.
Use in competitive fitness events, high-intensity conditioning circuits, or as a brutal finisher. Start with lighter weights—the complexity and fatigue make this exercise challenging even with modest loads. Common rep schemes: 5-10 reps per round in conditioning workouts.
Pressing instead of swinging overhead.
Bouncing or using momentum during the Devil Press takes work away from your Shoulders and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Not using hip power to drive the movement.
Losing hip position during the Devil Press shifts the loading pattern away from your Shoulders and can compress your lower back. Stay planted and let your Shoulders do the work.
Letting dumbbells swing out of control.
Bouncing or using momentum during the Devil Press takes work away from your Shoulders and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Compromising burpee form when fatigued.
Hip hinge movements like the Devil Press demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Shoulders control the movement.
Advanced athletes proficient in double dumbbell snatches who need high-intensity conditioning.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 5-8 reps. Rest 90-120 seconds.
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Sample workout
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Frequently Asked Questions About the Devil Press
The Devil Press primarily targets the Shoulders, Glutes, making it an effective exercise for full-body development. Secondary muscles worked during the Devil Press include Chest, Hamstrings, providing additional training stimulus. Stabilizer muscles engaged include Core, Lower Back.
The Devil Press is rated as advanced difficulty, meaning it requires some training experience. Advanced athletes proficient in double dumbbell snatches who need high-intensity conditioning. Focus on proper technique and consider starting with easier variations.
For the Devil Press, the recommended approach depends on your goals. 3-4 sets of 5-8 reps. Rest 90-120 seconds. For strength, use 3-5 reps. For muscle growth, perform 6-8 reps. For endurance, complete 10-15 reps.
Yes, the Devil Press can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting full-body.
Good alternatives to the Devil Press include: Man Maker, Dumbbell Snatch, Burpee. These exercises target similar muscle groups as the Devil Press and can be used as substitutes based on your equipment availability, gym setup, or training preferences.