Devil's Press

The Devil's Press is a conditioning movement that pairs a burpee with a double dumbbell snatch. It trains explosive hip power, shoulder strength and stability, and overall stamina.

Stand with your feet about shoulder-width apart and a dumbbell on the floor just outside each foot.

Place your hands on the dumbbells and jump your feet back into a plank. Lower your chest to the floor between the weights, then press back up. Jump your feet back to your hands, stand or jump up, and snatch both dumbbells overhead in one motion. Keep the dumbbells close on the way up. Lower them under control and repeat.

Breathe in and brace your core before the burpee, then exhale as the dumbbells lock out overhead. To make it easier, step your feet back and in one at a time instead of jumping. To make it harder, add a small jump after the overhead lockout before lowering the weights.

Fault: The dumbbells swing away from the body during the snatch, turning the lift into a wide curl. Fix: Keep the dumbbells close on the way up by driving through your hips and keeping the weights near your legs and torso.

Fault: The feet land too wide or the hips sag during the plank portion. Fix: Jump back into a solid plank with feet about hip-width apart and your body in a straight line from head to heels.

Fault: Reps get rushed and the burpee and snatch start to look like two disconnected movements. Fix: Pace it - this movement is highly taxing under fatigue, so find a rhythm where each rep stays crisp and controlled.

Fault: The lower back rounds as the dumbbells are returned to the floor. Fix: Lower the weights under control, hinge at the hips, and keep a neutral spine as you set the dumbbells back down.