Devil's Press
DumbbellStrength
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The Devil's Press is a dynamic, full-body strength exercise performed with dumbbells, combining a deep squat and ground-to-overhead press into a fluid burpee-like movement to build explosive power and muscular endurance. It primarily targets the quads while secondarily engaging the glutes, posterior thighs, chest, and shoulders. Ideal for athletes seeking high-intensity conditioning or CrossFit enthusiasts, it requires a pair of dumbbells and enhances overall metabolic demand and functional strength.
How to Perform Devil's Press
- 1Stand with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing in), arms hanging at your sides.
- 2Squat down by pushing hips back and bending knees, lowering until dumbbells touch the floor; keep chest up and back flat.
- 3Swing the dumbbells back between legs, then explosively drive hips forward to generate momentum, shrugging shoulders.
- 4Inhale during the squat and swing; transition into a front rack position as dumbbells reach chest height.
- 5Drop into a squat with dumbbells at shoulders (elbows tucked, elbows forward), thighs parallel to floor.
- 6Exhale as you explosively press both dumbbells overhead to full lockout, standing tall.
- 7Lower dumbbells to shoulders, then controlled squat back to floor to return to start.
- 8Key form tips: Maintain a neutral spine throughout—avoid rounding back. Use legs and hips to power the movement, not just arms. Keep core braced. Common mistakes: Incomplete squat depth, jerking the press, or flaring elbows wide.
