Devil's Press

Overview

The devil’s press - aptly named for how it feels - blends the metabolic punch of a burpee with the power of a dumbbell snatch (or clean & jerk). Each rep drives a full push-up, a hip-dominant swing, and an overhead lockout, making it a brutally efficient choice for athletes chasing time-crunched strength endurance, Hyrox-style finishers, or travel-friendly “one-and-done” workouts.

Step-by-Step Setup & Execution

Setup

1. Stance - Feet hip-width behind two dumbbells, handles parallel and just wider than shoulder width.
2. Grip - Hinge forward, set a neutral spine, and wrap a solid overhand grip around each handle.

Execution

1. Chest-to-Floor - Jump or step feet back to a strong plank; lower chest and thighs to the floor in one line.
2. Push-Up & Hike - Press back to plank, jump feet outside dumbbells, then hinge and “hike” DBs between legs like a kettlebell swing.
3. Hip Snap & Overhead - Explosively extend hips, knees, and ankles; ride that momentum to “snatch” the dumbbells overhead in one smooth arc (thumbs turned slightly in).
4. Lockout & Reset - Finish tall—biceps by ears, ribs stacked, glutes tight—then lower DBs to the floor under control and flow into the next rep.

Coaching Cues

• Lead with the hips, not the arms—let momentum drive the bells skyward.
• Keep wrists neutral overhead; avoid hyper-extending.
• Exhale hard as the bells pass eye level to brace the core and protect your back.

Common Mistakes

1. Early Arm Pull Muscling the DBs up instead of using hip power—fatigues shoulders fast.
2. Worming Push-Up Hips sagging behind shoulders—maintain a rigid plank line.
3. Soft Lockout Failing to fully extend elbows or stack joints overhead.
4. Crash Landing Dropping DBs to the floor—control the descent to save the handles (and your flooring).

Benefits

• Total-Body Power & Endurance Combines a triple-extension hip drive with upper-body pushing and overhead stability.
• Cardio + Strength in One Sky-high heart-rate stimulus rivaling burpees, with added loading for hypertrophy.
• Minimal Equipment Just two dumbbells—perfect for garage gyms, hotel rooms, or crowded floors.
• Direct Carryover Improves coordination for snatches, thrusters, and any ground-to-overhead movement.

Common Rep Schemes

• Power EMOM (3–6 reps): Hit a crisp, explosive set every minute on the minute for 8–12 minutes. Example: 10-min EMOM of 4 reps with 40-lb dumbbells to chase max velocity while staying fresh.
• Volume Sets (8–12 reps): Classic hypertrophy and engine builder. Try 5 × 10 reps, resting 90 seconds between sets to keep quality high.
• Sprint Intervals (15–20 reps): Spike VO₂ max with short, all-out bursts followed by equal rest. Example: 5 rounds of 20 reps, rest the same time it took to complete the set (1:1 work-to-rest).
• Chipper Finish (high volume): End a workout with 100 total reps, breaking them into mini-sets (e.g., 10 × 10) while maintaining solid mechanics throughout.

Tips for Efficiency

• Hip-Pop, Not Curl—think kettlebell swing mechanics from the floor.
• Stack, Then Breathe—don’t inhale until DBs are locked overhead and core is braced.
• Chalk & Flat Soles—grip security and stable footing beat cushy runners every time.
• Plan Your Sets—big chunks early, micro-sets late keeps pace steady on high-rep workouts.

Wrap-Up

Mastering the devil’s press means squeezing maximal stimulus from minimal gear—exactly what busy athletes and hybrid competitors crave. Nail your hinge, drive through the floor, and watch both engine and muscle endurance climb.

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