Devil's Press

Definition

The devil's press is an explosive full-body exercise combining a dumbbell burpee with a double dumbbell snatch. You perform a burpee with your hands on the dumbbells, then swing both dumbbells from the floor to overhead in one fluid motion. It is one of the most metabolically demanding exercises in existence and a powerful HYROX^® conditioning tool.

Technique & Form

1. Starting position: Stand with a dumbbell in each hand at your sides.
2. Burpee: Place the dumbbells on the floor, jump or step your feet back to a plank. Perform a push-up (chest to floor).
3. Hop forward: Jump feet toward the dumbbells.
4. Swing to overhead: In one explosive motion, swing both dumbbells back between your legs and then overhead, using hip drive (like a double dumbbell snatch). Arms lock out overhead.
5. Lower and repeat: Bring dumbbells back to your sides and immediately begin the next rep.

Muscles Worked

• Primary movers: Glutes, hamstrings, shoulders, chest, triceps
• Secondary: Core, quadriceps, lats, forearms
• Stabilizers: Rotator cuff, erector spinae, ankle stabilizers

Common Mistakes

1. Pressing instead of swinging: The overhead component should be a hip-driven swing/snatch, not a strict press. Use your hips.
2. Separating the movements: The devil's press should flow - burpee to swing without pause.

Benefits

The devil's press produces extreme cardiovascular and muscular demand. It trains ground-to-overhead power, hip explosiveness, and mental toughness - all qualities tested in HYROX^® competition.

HYROX^® Context

The devil's press develops conditioning for the Burpee Broad Jumps station (burpee endurance) and the Wall Balls station (overhead power). The hip-driven overhead swing also builds Sled Pull posterior chain endurance. Programme 4-5 sets of 8-12 reps with moderate dumbbells (10-17.5 kg per hand) with 90-120 seconds rest.

Variations & Alternatives

• Burpee - Standard burpee without the dumbbell overhead component.
• American Kettlebell Swing - Overhead swing for hip power.
• Barbell Thruster - Squat-to-press for wall ball transfer.

FAQ

What dumbbell weight for HYROX^® training? 10-17.5 kg per hand for most athletes. The movement should be sustainable for 10+ reps without form breakdown.

Devil's press or burpees for HYROX^®? Burpees are more race-specific. Devil's presses add overhead conditioning. Use burpees in race prep and devil's presses in general conditioning phases.

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