Dumbbell Devil Press
A burpee on two dumbbells that ends with a swing from the floor straight to overhead in one motion. It trains the hips, shoulders and chest and drives the heart rate up fast. Choose it for conditioning circuits once your hip hinge and snatch path are solid.
Updated
Primary muscles: Glutes, Hamstrings, Front Delts. Supporting muscles: Quadriceps, Chest, Triceps, Core, Lower Back. Equipment: Dumbbells.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Set two hex dumbbells on the floor, shoulder width apart, and stand between them.
- Grip the handles and jump or step the feet back to a plank.
- Lower the chest to the floor, then push back up to the plank.
- Jump the feet forward outside the dumbbells, hinge with a neutral spine and hike the dumbbells back between the legs.
- Snap the hips forward, keep the dumbbells close as the elbows pull high, and punch under them to lockout overhead in one motion.
- Lower the dumbbells under control, back between the legs, to the floor.
Watch for
- Rounding the low back as you pick up the dumbbells.
- Letting the dumbbells swing out in a wide arc away from the body.
- Letting the dumbbells crash back down from overhead.
Breathing
Exhale as you snap the hips, inhale as you lower and drop to the floor.
Tip
Start lighter than your dumbbell clean: fatigue in a long set breaks the hinge first.
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