It’s Technique Tuesday where we talk about a movement we’re doing tomorrow, WHY we’re doing it, and other fun facts and tips about it!
Movement: Devil Press
Description: Do a burpee straight into an overhead press, all while holding two dumbbells.
Primary Movement Pattern:
Physical Skills Developed:
Tips, Tricks, and Fun Facts: Have you ever caught yourself wondering “how can I make burpees harder?” Introducing: the devil press. You’ll do a burpee while holding a dumbbell in each hand, and at the top instead of jumping you will press the two dumbbells to full overhead arm extension.
The devil press is an amazing full body weight lifting movement using both hinging and pressing patterns to develop strength, power, flexibility, coordination, and balance. Athletes should be comfortable with the burpee as well as the dumbbell shoulder press before going for the devil press, starting with light dumbbells to get comfortable with the technique.
Setup:
- Start standing holding two dumbbells at your side
Initiation:
- Set the dumbbells down just in front of your feet, about shoulder width apart
- Hop (or step) your feet back and lay down until chest and thighs are on the floor (strict negative push-up is not required, you may worm/flop in a controlled manner)
- Push chest up off the ground and hop (or step) feet up to a wide stance (strict push-up is not required, you may cobra your way up)
- Lift dumbbells backwards between legs in preparation for a swing; maintain neutral spine
- Use powerful hip extension to swing dumbbells up overhead; you may bend elbows and curl to keep DBs closer to body.
- Finish at full arm extension overhead. Control dumbbells to the ground for the next rep; utilizing reverse swing between the legs is recommended.
Common faults:
- Loss of neutral spine during swing. Engage your glutes, core, and shoulder blades (pinned together) to maintain neutral spine. Reduce weight if form cannot be maintained.
- Lack of full extension overhead
Check out our social media for the slow motion video with commentary and have one of our coaches check your technique tomorrow!
Dean