Movement Demo – Devil Press

Rogue athlete Arielle Loewen demonstrates proper form for the Devil Press in this quick and simple movement demo from Rogue HQ.

A devils press is a compound (multi-joint), full-body movement which combines a burpee and double dumbbell hang snatch. The dumbbells travel from the floor to overhead in one, smooth motion. This movement develops core, posterior chain and overhead strength and is often used in workouts as a conditioning tool.

Benefits

• Full-Body Conditioning: Burpee + hip hinge + overhead
• Grip & Core Strength: Handling two DBs from floor to overhead demands stability.
• Posterior Chain and Hip Extension Development: To get the dumbbells overhead requires a powerful hip extension, extending the hips before using the arms. This movement pattern is transferable to many over movements including the olympic lifts and can therefore help you develop power through your legs and hips
• Minimal equipment required, simply a set of dumbbells

Set Up

• Dumbbells start on the floor, about shoulder-width apart – enough room for the chest to touch the floor between them
• Athlete starts standing tall, just behind the dumbbells.

Execution

Burpee Phase

• Athlete places hands on the dumbbells and jumps/steps back into a plank (top of push up).
• Chest and thighs touch the floor between dumbbells.

Transition

• Athlete pushes up on the dumbbells, jumping or stepping the feet back to the dumbbells.
• Feet wider than the dumbbells.
• Hips become loaded like in a sumo deadlift.
• Keep chest tall, flat back, and eyes forward.

Ground-to-Overhead

• Hike the dumbbells between the legs – think the loading position of the kettlebell swing.
• Extend the hips and knees powerfully, keeping the arms straight.
• Once the hips are fully extended, pull and punch the dumbbells overhead in one smooth motion.
• Finish with the dumbbells overhead (no re-dipping of the legs).
• Hips and knees fully extended – think tummy tight to keep the ribs from flaring.
• Arms extended directly overhead (not out to the side).

Regressions

• Use single dumbbell
• Light dumbbell(s)

Progression

• The usual progression for this movement is increasing the load

Shop Rogue Dumbbells: https://www.rogueaustralia.com.au/conditioning/strength-equipment/dumbbells
Shop Rogue Iron Game Programming at: https://www.rogueaustralia.com.au/iron-game-programming