Dumbbell Devils Press

Description

How to Do Dumbbell Devils Press

1. 1
   Setup

   Place two dumbbells on the floor shoulder-width apart. Stand behind them with your feet slightly wider than shoulder-width, ready to hinge at your hips.

2. 2
   Setup

   Hinge at your hips and knees to grasp the dumbbells with an overhand grip, maintaining a neutral spine. Kick your feet back into a plank position, keeping your core engaged.

3. 3

   Perform a push-up with your hands on the dumbbells, lowering your chest towards the floor. Push back up, then swiftly jump your feet forward outside your hands, returning to a squat position with dumbbells on the floor.

4. 4

   From this squat, powerfully extend your hips, knees, and ankles, pulling the dumbbells from the floor in one fluid motion. Allow the momentum to carry the dumbbells overhead, finishing with arms fully extended and biceps by your ears.

5. 5

   Control the descent of the dumbbells back to the floor, hinging at your hips and bending your knees. Immediately transition into the next repetition by kicking your feet back into the plank position.

Tips

• Maintain a neutral spine throughout the entire movement, especially during the burpee and the initial pull from the floor. This protects your lower back and allows for maximal power transfer.
• Use a powerful hip drive to initiate the snatch portion of the lift, rather than just relying on arm strength. Think of it as jumping the weight overhead, using your legs and glutes.
• Keep the dumbbells close to your body during the pull phase of the snatch to maintain leverage and efficiency. The closer the weight is to your center of gravity, the easier it is to control.
• Control your breathing: Exhale forcefully as you drive the dumbbells overhead and during the push-up, and inhale as you lower the weights and prepare for the next rep.

Common Mistakes

• ×Rounding the back during the burpee or initial pull can lead to injury; keep your core tight and maintain a flat back by engaging your lats and glutes.
• ×Using a "bicep curl" to lift the dumbbells instead of a full-body snatch reduces power and increases arm fatigue; focus on a strong hip drive and full-body extension to propel the weights overhead.
• ×Failing to fully extend the hips and knees at the top of the snatch limits power transfer; ensure a complete lockout with your body in a straight line before lowering the weights.