Devil Press

Introduction

The Devil Press is a hybrid exercise that fuses the classic burpee with a double dumbbell snatch. This brutally effective movement has become a favorite in high-intensity functional training. It demands strength, explosiveness, coordination, and cardiovascular endurance. A single movement recruits virtually every muscle in the body, making it one of the most complete and demanding exercises in the HIIT repertoire.

Muscles Worked

The Devil Press is a truly full-body exercise. The burpee phase engages the pectorals, core, and quadriceps. The snatch engages the posterior chain (glutes, hamstrings, lower back), deltoids, trapezius, and triceps. Grip strength is heavily tested by holding the dumbbells throughout the movement.

Step-by-Step Execution

1. Starting position: Stand with a dumbbell in each hand, feet shoulder-width apart.
2. Burpee descent: Place dumbbells on the floor, hands on handles, jump feet back to plank position.
3. Push-up: Perform a push-up on the dumbbells, chest to floor.
4. Return: Jump feet toward hands, stay in a low position.
5. Swing and snatch: Swing dumbbells between legs (hip hinge), then explosively drive hips to bring both dumbbells overhead in one fluid movement.
6. Lockout: Arms extended overhead, dumbbells aligned, full body extension.
7. Controlled return: Lower dumbbells and chain the next repetition.

Recommended HIIT Protocol

The Devil Press is typically programmed in work sets rather than pure Tabata due to technical complexity:

• Classic sets: 5 x 8 reps, 90 sec rest.
• EMOM 12: 4 Devil Press per minute.
• For Time: 50 Devil Press as fast as possible (moderate weight).

Safety and Common Mistakes

• Never round the back during the swing: maintain a neutral spine and initiate with the hips.
• Appropriate weight: Start light (8-12 kg per dumbbell) and progress gradually.
• Stable lockout: Ensure arms are fully extended and locked overhead.
• Non-slip surface: Sweaty hands on dumbbells can be dangerous; use chalk.

Variations

• Single-arm Devil Press: One dumbbell at a time, alternate arms.
• No push-up Devil Press: Remove the push-up to focus on the snatch.
• Kettlebell Devil Press: Replace dumbbells with kettlebells.
• Half Devil Press: Stop dumbbells at shoulder height (clean) instead of full snatch.

Target Audience

The Devil Press is an advanced-level exercise. It requires prior mastery of the burpee, hip hinge, and snatch. Intermediate practitioners should first consolidate these fundamentals individually before combining them. It is a formidable exercise for developing power, explosiveness, and anaerobic capacity.