DUMBBELL DEVIL PRESS

HOW TO DO DUMBBELL DEVIL PRESS

1. To perform the Dumbbell Devil Press, follow these steps:

   1. Starting Position:

      • Begin with a dumbbell in each hand, standing with your feet shoulder-width apart.

   2. Dumbbell Snatch:

      • Lower into a partial squat, bringing the dumbbells to the ground on either side of your feet.

      • Explosively lift the dumbbells by extending your hips, knees, and ankles.

      • Pull the dumbbells towards your shoulders in a controlled manner.

   3. Transition to Burpee:

      • After the dumbbell snatch, immediately move into a burpee position.

      • Place the dumbbells on the ground in front of you, jump or step back into a plank position.

   4. Push-Up (Optional):

      • Perform a push-up while maintaining a straight body position.

   5. Return to Squat Position:

      • Jump or step your feet back towards your hands, returning to a squat position.

   6. Dumbbell Clean:

      • From the squat position, explosively lift the dumbbells to shoulder height using your hips and legs.

   7. Press Overhead:

      • Complete the movement by pressing the dumbbells overhead, fully extending your arms.

   8. Repeat:

      • Lower the dumbbells back to the starting position and repeat the sequence.

   Important Tips:

   • Maintain proper form during each component of the movement.

   • Engage your core for stability and control throughout the exercise.

   • Choose an appropriate weight to ensure proper technique and reduce the risk of injury.

   Benefits of Dumbbell Devil Press:

   1. Full-Body Workout:

      • Engages multiple muscle groups, including shoulders, chest, triceps, legs, and core.

      • Provides a comprehensive full-body workout in a single exercise.

   2. Cardiovascular Conditioning:

      • Incorporates high-intensity movements, elevating heart rate for cardiovascular benefits.

      • Suitable for including cardiovascular training within strength workouts.

   3. Efficient Time Saver:

      • Combines two compound movements into one exercise, optimizing workout efficiency.

      • Ideal for those with time constraints seeking effective workouts.

   4. Explosive Power Development:

      • Requires explosive movements during both the dumbbell snatch and overhead press.

      • Enhances power and strength development.

   5. Functional Movement Patterns:

      • Mimics functional movement patterns used in daily activities.

      • Supports improved overall functionality and movement.

   6. Versatility in Workouts:

      • Can be integrated into various workout routines, such as HIIT or strength training.

      • Adds variety and challenges to workout sessions.

   7. Caloric Burn:

      • Due to its high-intensity nature, the Dumbbell Devil Press contributes to calorie burning.

      • Suitable for individuals aiming for weight management.

   Incorporating the Dumbbell Devil Press into your training routine can be an effective way to achieve a full-body workout, combining strength, power, and cardiovascular conditioning in one dynamic exercise.

MUSCLE GROUPS

Primary:

Full body

Equipment:

Dumbbells