Today’s featured movement is the Devil’s Press!
The Devil’s Press combines two familiar movements — a burpee and a dumbbell ground-to-overhead — into one full-body exercise.
It challenges strength, power, coordination and conditioning, all within a single repetition. And despite its intimidating name, it’s remarkably adaptable.
What is a Devil’s Press?
Starting with two dumbbells on the floor, you move into a burpee, return your feet toward the dumbbells, then use a powerful hip drive to bring both dumbbells overhead.
Think: Burpee + dumbbell ground-to-overhead.
The key is that the dumbbells aren’t simply pressed overhead. The hips and legs generate the power, while the trunk and upper body transfer and control that force.
Why does it matter for midlife women?
The Devil’s Press trains several qualities worth preserving as we age: strength, power, coordination and cardiovascular capacity.
It also incorporates two particularly functional skills — getting down to and back up from the floor and moving an external load overhead.
Because it uses large muscle groups and repeatedly moves the body through a large range of motion, it can create a substantial conditioning stimulus without requiring a long workout.
How to do it
Start standing over two dumbbells.
Hinge down and place your hands on the dumbbells.
Step or jump your feet back into a burpee.
Step or jump your feet forward.
Hinge at the hips and swing the dumbbells between your legs.
Drive through the hips and legs to bring both dumbbells overhead.
Think powerful hips — not an arm-dominant press.
Make It Your Own
You don’t have to start with the full Devil’s Press. Instead, build the pieces of the movement progressively.
Start with a bodyweight burpee to learn the floor transition. Next, add a kettlebell swing to introduce external load and hip-driven power. Then put the pieces together with two light dumbbells before gradually increasing the load as your technique, strength and confidence improve.
Burpee → Burpee + Kettlebell Swing → Light Devil’s Press → Heavier Devil’s Press
See the Make It Your Own graphic for the full progression.
Bottom Line
The Devil’s Press is more than a challenging conditioning exercise. It asks your body to get down to the floor and back up, generate power through the hips, move and stabilize a load overhead, and coordinate all of it while your heart rate is elevated.
Those are capabilities that matter well beyond the gym. Preserving the ability to move your own body, handle external loads, produce power and maintain control under physical demand supports both athletic performance now and physical independence later.
Today’s workout combines functional skills, strength, and conditioning. As always, there are modifications for every fitness level or limitation. Enjoy this one - and don’t forget the foam rolling at the end!
Warm-Up
AMRAP 7 (as many rounds as possible at low intensity for 7 min)
· 5 burpees (Please see the linked video for variations for every fitness level)
· 10 alternating lunges (in place)
· 20 single under jump rope, simulated jump rope, or lateral jumps over a line on the floor
Movement Practice
Watch the video link and practice the Devil’s Press or your selected option for 3-5 reps at a time. If you are using a kettlebell or two dumbbells, select a weight that is challenging but allows you to do the movement with confidence. Select a weight that allows you to do all 6 repetitions unbroken. Use 5-25# dumbbells depending on your skill and strength level.
For the alternating lunges, hold the same weights that you are using for the Devil’s Press either by your side or in the front rack position on your shoulders and perform 16 alternating lunges in place (or walking, if you prefer). If using both dumbbells is too heavy to complete the 16 repetitions unbroken, use a single dumbbell, or use no weight at all.
Workout
Perform each movement in sequence for 5 rounds (1 round = Devil’s Press, then pistols, then single unders)
5 Rounds for Time
· 6 Devils’ Press
16 Alternating weighted lunges
· 60 single unders (or 30 double-unders), 60 simulated jump rope, or 30 lateral jumps over a line
Cool Down
Take 5-10 minutes to Foam Roll wherever it feels good!
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My mother-in-law was just visiting, and watching her struggle with the stairs reminded me how fast these things slip when we stop training them. Getting down to the floor and back up, and producing power through the hips, are what keep everyday movement easy later on. Saving this one.