Mastering The Devil Press: A Complete Guide To This Powerful Exercise

The devil press is rapidly gaining traction as one of the most versatile, challenging, and rewarding movements in functional fitness. This full-body exercise combines strength, endurance, and coordination, making it a favorite among athletes, CrossFit enthusiasts, and fitness professionals alike. But what truly sets the devil press apart from other exercises is its ability to simultaneously work multiple muscle groups while improving cardiovascular fitness. Whether you're a seasoned athlete or a beginner looking to level up your workout game, including the devil press in your training routine can lead to significant fitness gains.

Despite its ominous name, the devil press is far from sinister. It’s a dynamic movement that fuses two key exercises: the burpee and the double dumbbell snatch. This combination makes the devil press a full-body workout that can be scaled to suit any fitness level. From building explosive power to torching calories, the benefits of incorporating this exercise into your regimen are endless. However, mastering the devil press requires proper technique, dedication, and knowledge about its mechanics to avoid injury and maximize results.

In this article, we’ll dive deep into everything there is to know about the devil press—from its origins and benefits to step-by-step instructions, common mistakes, and advanced variations. Whether you’re training for strength, endurance, or overall fitness, this guide will equip you with the tools and insights needed to execute the devil press effectively and safely. Let’s get started!

Table of Contents

• What is the Devil Press?
• How Did the Devil Press Originate?
• Why is the Devil Press So Effective?
• Muscles Targeted by the Devil Press
• Step-by-Step Guide to Performing the Devil Press
• What Are the Common Mistakes in the Devil Press?
• How to Choose the Right Equipment for a Devil Press?
• How Can the Devil Press Be Modified for Beginners?
• Advanced Variations of the Devil Press
• Training Programs Featuring the Devil Press
• How Does the Devil Press Compare to Other Exercises?
• Frequently Asked Questions About the Devil Press
• Conclusion

What is the Devil Press?

The devil press is a compound exercise that combines a burpee with a double dumbbell snatch. It’s a high-intensity, full-body movement that tests your strength, cardiovascular endurance, and coordination. Unlike traditional burpees, which rely primarily on body weight, the devil press incorporates dumbbells, adding a resistance-training component to the movement.

During the exercise, you’ll perform a burpee while holding onto two dumbbells, followed by a simultaneous double-arm snatch. This makes the devil press a hybrid exercise that works both your upper and lower body in unison. It’s commonly used in CrossFit workouts, HIIT circuits, and functional training programs due to its ability to deliver quick and effective results.

How Did the Devil Press Originate?

The devil press originated in the realm of functional fitness and CrossFit, where the emphasis is on combining strength and conditioning exercises into a single, efficient movement. While its exact origins are unclear, the devil press has become a staple in high-intensity workouts for its ability to challenge an athlete’s entire body and cardiovascular system.

The name "devil press" is thought to reflect the grueling nature of the exercise. It’s not uncommon for athletes to feel physically and mentally tested while performing it. Over time, the devil press has evolved to include variations that cater to different fitness levels, making it accessible to a broader audience.

Why is the Devil Press So Effective?

The effectiveness of the devil press lies in its ability to target multiple muscle groups simultaneously while elevating your heart rate. Here’s why it stands out:

• Full-body engagement: The devil press works your shoulders, chest, core, glutes, hamstrings, and quads all at once.
• Calorie burning: Because it’s a compound movement, the devil press burns more calories compared to isolation exercises.
• Improved coordination: The exercise requires seamless transitions between a burpee and a snatch, enhancing your motor skills.
• Strength and endurance: The combination of resistance and high-intensity movement builds muscular strength and cardiovascular endurance simultaneously.

Muscles Targeted by the Devil Press

The devil press is a total-body exercise that primarily targets the following muscle groups:

• Shoulders: During the snatch portion of the movement.
• Chest: Activated during the push-up phase of the burpee.
• Core: Stabilized throughout the entire movement.
• Glutes and hamstrings: Engaged during the hip hinge and jump.
• Quads: Used during the squat portion of the burpee.

Additionally, secondary muscles like the triceps, biceps, and calves are also engaged, making it a comprehensive exercise for building functional strength.

Step-by-Step Guide to Performing the Devil Press

Follow these steps to perform the devil press correctly:

1. Starting position: Place two dumbbells on the floor shoulder-width apart. Stand behind them with your feet hip-width apart.
2. Burpee: Bend down and grab the dumbbells. Kick your feet back into a plank position and perform a push-up.
3. Return to squat: Jump your feet back towards your hands, keeping the dumbbells in place.
4. Snatch movement: With a neutral spine, hinge at your hips and lift the dumbbells off the ground. Use the momentum to perform a double dumbbell snatch, bringing the weights overhead in one fluid motion.
5. Reset: Lower the dumbbells back to the floor under control and repeat.

Proper form is crucial to avoid injury and maximize results. Make sure to keep your back straight and engage your core throughout the movement.