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Dumbbell Devil Press
Full-body explosive exercise combining burpee and double dumbbell snatch that targets quads, glutes, shoulders, and core to build power, endurance, and conditioning; commonly used in CrossFit and HIIT.
About Exercise
Equipment
Dumbbells
Difficulty
4/5 • Advanced
Primary Muscle Groups
Quads, Shoulders, Glutes
Secondary Muscles
Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Shoulders
9/10Anterior Delts, Medial Delts
Glutes
8/10Glute Max
Abs
7/10Rectus Abdominis, Transverse Abdominis
Chest
6/10Mid Chest
Triceps
6/10Lateral Head
Lower Back
5/10Erector Spinae
Programming
Typical Rep Range
5-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet shoulder-width apart and place two dumbbells on the floor just outside your feet, handles facing front to back.
- Hinge at hips and knees to grip dumbbells, then jump feet back to high plank.
- Lower chest and thighs to floor while gripping dumbbells.
- Push up to plank and jump feet forward to squat outside dumbbells.
- Swing dumbbells back between legs with hip hinge.
- Explosively drive hips forward to snatch dumbbells overhead.
- Lock out arms overhead with hips and knees extended.
- Control dumbbells back to floor for next rep.
Coaching Tips
Form Cues
- Drive hips explosively
- Keep core braced
- Dumbbells close to body
- Lock elbows fully overhead
- Maintain flat back throughout
Breathing
Inhale during burpee descent and swing; exhale forcefully on explosive hip drive and overhead lockout while bracing core.
Tempo
2-0-1
Range of Motion
From chest to floor in burpee to full overhead lockout with arms extended, biceps by ears, and standing tall.
Safety
Safety Notes
- Start with light weights to master form
- Warm up shoulders, hips, and core thoroughly
- Avoid if acute shoulder or lower back issues
- Use hex dumbbells to prevent rolling
- Control descent to avoid joint strain
Spotting
Spotting not typically required; for heavy loads, assist by stabilizing during overhead phase or use safeties if available.
Common Mistakes
- Rounding lower back during swing
- Releasing dumbbells prematurely
- Incomplete overhead lockout
- Jerking without hip drive
- Failing to touch chest to floor
When to Avoid
- Acute shoulder impingement
- Lower back strain
- Wrist injuries
Flexibility Needed
- Shoulder flexion to 180 degrees
- Hip mobility for deep squat
- Ankle dorsiflexion for stability
Build Up First
- Proficiency in burpees
- Basic overhead pressing ability
- Hip hinge competency
Also known as
Devil's Press, DB Devil Press, Dumbbell Devils Press
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