Devil Press

Set-up

• Stand with a dumbbell on the floor on each side of your feet.

How to do it

1. Drop into a burpee with your hands on the dumbbells, chest touching the floor.
2. Jump your feet back in towards your hands.
3. Hinge with a flat back and swing both dumbbells from the floor up overhead in one movement.
4. Lower the dumbbells back to the floor and repeat.

Coaching cues

• The power comes from your hips, as in a swing.
• Keep your back flat when you reach for the dumbbells.

Common mistakes

• Rounding the back to pick the dumbbells up.
• Pressing with the arms instead of driving with the hips.

Safety

• Start light: it’s very tiring, and form slips quickly.