Devil's Press

How to do it

Hold a dumbbell in each hand, drop into a burpee with the weights on the floor, then as you stand, swing both dumbbells between the legs and up overhead in one continuous arc.

Muscles worked

Primary: full · Also works: shoulders, glutes, hamstrings, core

Equipment

Dumbbells

Common mistakes

• Rounding the back as the dumbbells swing up, which is where this movement hurts people
• Muscling the dumbbells up with the arms instead of snapping the hips to throw them overhead
• Going heavy in a long conditioning set — pick a weight you can still swing cleanly at rep 20

Variations

• Single dumbbell devil's press
• Burpee to a deadlift only, no overhead
• Step back and step in instead of jumping

Can't do this one? Swap it for

• Burpee
• Dumbbell Thruster
• Kettlebell Swing
• Dumbbell Snatch

Take care: ABROFIT automatically removes this movement for anyone who has flagged a lower back or shoulder or knee or wrist problem. If that's you, use one of the swaps above and speak to a physio before loading it.

Related exercises

• Burpeefull
• Jumping Jackfull
• Sun Salutation (Surya Namaskar)full
• World's Greatest Stretchfull
• Shadow Boxing — Combinationsfull
• Heavy Bag Roundsfull