The dumbbell devil's press is a brutal CrossFit conditioning exercise where you perform a burpee with two dumbbells in your hands, then snatch them both overhead in one motion. It is functionally a burpee combined with a double dumbbell snatch and ranks among the most demanding conditioning exercises.
Muscle Group
Cardio, Chest, Quadriceps, Shoulders
Equipment Required
Dumbbell
Type
Cardio
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Brutal full-body conditioning
- Combines push, hinge, and overhead press in one rep
- CrossFit benchmark exercise
- Trains explosive hip drive and overhead stability
- Burns calories at an elite rate
- Time-efficient conditioning
How to perform
- Stand with two dumbbells on the floor in front of your feet, slightly wider than shoulder width.
- Hinge down and grip both dumbbells.
- Jump or step both feet back into a high plank position with hands on the dumbbells.
- Lower into a push-up. Press back up.
- Jump or step your feet forward to land just behind the dumbbells.
- From the hinge position, explosively swing both dumbbells up and overhead in one motion (a snatch).
- Catch both dumbbells locked out overhead, standing tall.
- Lower the dumbbells back to the floor and repeat.
FRONT VIEW
BACK VIEW
Abs
Primary
Chest
Primary
Hamstrings
Primary
Quadriceps
Primary