The Devil Press is a potent, full-body movement that combines the movement pattern of a Burpee with the load of a dumbbell or kettlebell. The athlete will challenge their strength, flexibility, and—when performed at higher speeds—cardiovascular endurance.
Set-Up: Stand tall. Dumbbells lie on the ground, just wider than the shoulders.
Execution: Hinge at the hips and grab the dumbbells on the floor. Jump or step the feet back into a Plank. Lower the chest and thighs to the ground. Chest lands between the two dumbbells. Perform a Push-Up to get back to the Plank position. Jump or step the feet forward so they land just outside the dumbbells. Snatch or swing the dumbbells from between the legs and use powerful hip extension to get the dumbbells overhead, to a locked-out position.
Points of Performance: To get a “good rep,” ensure the following:
– The chest and thighs make contact with the ground
– The dumbbells finish in the locked-out, overhead position with the arms fully extended
Pro-Tip: Keep the dumbbells extremely close to the body as they travel from between the legs to the overhead position. The closer they are to the body, the faster and more efficient the movement will be.