Devil Press — CrossFit Technique Guide
The devil press is a high-output dumbbell conditioning movement that blends a burpee with a double-dumbbell snatch from the floor to overhead. It is brutally effective because it loads the upper body, trunk, and lungs at the same time, making it a common choice in CrossFit conditioning and functional fitness race prep. Devil presses reward efficiency: the best athletes keep the dumbbells close, use the hips aggressively, and avoid pausing between the floor phase and the overhead finish.
Muscles Worked
Equipment
Watch the movement demo
Video tutorial on YouTube — opens in new tab
How to Do the Devil Press
Start with both dumbbells on the floor just outside the feet.
Drop into a burpee with hands on the dumbbells and chest to the floor.
Jump or step feet back underneath the hips.
Use a powerful hip extension to move both dumbbells overhead in one motion.
Finish at full lockout with the ribs down and weights stable overhead.
Common Mistakes
Muscling the dumbbells overhead instead of using hip drive.
Letting the weights drift too far away from the body.
Collapsing the trunk at the overhead finish.
Coaching Tips
Think of the lift as a dumbbell snatch immediately after the burpee, not two separate exercises.
Step back and step up if you need pacing control in longer workouts.
Scaling Options
Easier / Beginner
Single-dumbbell devil press, lighter dumbbells, or burpee + DB clean separately.
Harder / Advanced
Heavier dumbbells, alternating devil presses, or deficit burpee entries.
Frequently Asked Questions
Is the devil press more like a burpee or a dumbbell snatch?
It is both, but efficient athletes treat the second half as an explosive hip-driven lift. If you separate the phases too much, the movement becomes dramatically more fatiguing.
Related Exercises
Ready to put the Devil Press to work?
Generate a WOD that includes this movement, calibrated to your level and equipment.