Dumbbell Devil's Press
Dumbbells swing between the legs then snatch overhead
- Level
- Advanced
- Equipment
- Dumbbell
- Movement
- Devil's press · Plank / front support
- Tracks
- Weight & Reps
Works
Shoulders Glutes Chest Hamstrings Lats Obliques Triceps Back
How to do it
- Place two dumbbells on the floor shoulder-width apart.
- Jump your feet back into a plank position holding the handles.
- Lower your chest to the floor while gripping the dumbbells.
- Push up and jump your feet forward outside your hands.
- Hinge at the hips and swing the weights between your legs.
- Explosively extend your hips and pull the dumbbells overhead in one motion.
- Lock out your elbows overhead, then lower the dumbbells to the floor under control to start the next rep.
Common mistakes
- Bending the arms too early before hip extension occurs.
- Letting the dumbbells drift forward away from the centerline.
- Failing to fully lock out the elbows at the top position.
- Rounding the lower back when picking up the weights from the floor.
Safety
Ensure sufficient overhead clearance to avoid hitting ceilings or lights.
Drop the dumbbells safely to the sides rather than letting them fall forward.
Tips
- Keep the dumbbells close to your body during the upward pull.
- Drive through your heels to generate maximum hip extension.
- Punch your arms straight up at the top of the movement.
- Maintain a tight core to protect your lower back during the hinge.
Details
- Base movement
- Devil's press
- Combined with
- Snatch
- Arms
- Both
- Legs
- Both
- Body position
- Plank / front support
