The Devil Press is one of the most effective full-body exercises used in functional training and CrossFit. It combines a burpee and a dumbbell snatch, demanding both strength and endurance. If you’re looking for a movement that challenges your entire body while improving power and conditioning, the Devil Press deserves a spot in your workout routine.

What is a Devil Press?

devil press exercise

The Devil Press exercise blends two powerful moves: the burpee and the double dumbbell snatch. It starts with a burpee, followed by an explosive lift of both dumbbells from the floor overhead in one fluid motion. The result is a high-intensity compound exercise that works your chest, shoulders, legs, core, and back all at once.

Because of its total-body nature, the Devil Press is a favorite among CrossFit athletes and those training for strength, power, and endurance.

Muscles Worked

The Devil Press activates multiple muscle groups, including:

  • Chest and triceps during the push-up phase
  • Shoulders, back, and core during the lift
  • Glutes, hamstrings, and quads during the hinge and squat phases

This combination makes it one of the most efficient exercises for total-body development.

How to Do the Devil Press – Step-by-Step

1. Start in a Standing Position

 Hold a pair of dumbbells at your sides, palms facing your body.

2. Lower to the Floor

Hinge at your hips and place the dumbbells on the floor shoulder-width apart. Kick your feet back into a high plank position.

3. Perform a Burpee

Lower your chest between the dumbbells to touch the ground, then push yourself back up.

4. Jump Forward

Bring your feet back toward your hands, landing in a strong athletic stance with a flat back.

5. Execute the Dumbbell Snatch

In one explosive motion, drive your hips forward and swing the dumbbells from the floor overhead until your arms are fully extended.

6. Return to Start

Lower the dumbbells back down safely and repeat the movement.

Common Mistakes to Avoid

  • Rounding your back: Always keep your spine neutral to avoid strain.
  • Using too heavy dumbbells: Start light to master form before adding weight.
  • Skipping the hip drive: Power should come from your hips, not your arms.
  • Rushing through reps: Quality form builds strength more effectively than speed.

Variations of the Devil Press

  • Single-Arm Devil Press: Great for developing unilateral strength and balance.
  • Kettlebell Devil Press: Adds a different grip and stability challenge.
  • Devil Press to Squat: Incorporates a front squat at the end for more leg work.

Benefits of the Devil Press

  • Builds explosive power and strength
  • Boosts cardiovascular endurance
  • Engages core stabilizers for balance
  • Improves conditioning and fat loss
  • Perfect for high-intensity circuits or CrossFit WODs

Programming Tips

You can integrate Devil Presses into your workouts as:

  • Part of a MetCon or CrossFit WOD
  • A finisher for conditioning
  • A standalone full-body movement for short, high-intensity sessions

Example workout:

3 Rounds for Time:

10 Devil Presses

20 Air Squats

30 Double-Unders

Final Thoughts

The Devil Press is not for the faint-hearted, but its results speak for themselves. It develops full-body power, burns calories fast, and enhances coordination. Whether you’re training for performance or general fitness, mastering this exercise will level up your strength and endurance.