How do you perform Single Arm Devil Press?
The Single Arm Devil Press is a powerful full-body exercise that combines cardio, strength, and explosiveness. You use one dumbbell and perform a combination of a burpee and a snatch.
- Stand with a dumbbell placed between your feet.
- Grab the dumbbell with one hand.
- Lower your body into a burpee, placing one hand on the ground and the other on the dumbbell.
- Jump your feet back into a plank position and perform a push-up.
- Keep holding the dumbbell throughout the entire movement.
- Jump your feet back toward your hands and land in a squat position.
- Swing the dumbbell between your legs and drive it explosively overhead in one smooth motion. Your arm should be fully extended above your head.
- Lower the dumbbell with control and repeat the movement with the same arm, or switch sides as instructed.
Common faults
- Rounded back when picking up the dumbbell.
- Not enough explosiveness during the snatch. The dumbbell should move overhead in one smooth motion.
- No control when lowering the dumbbell.
- Hips sagging or butt sticking up during the push-up.
- Choosing a dumbbell that’s too heavy. Pick a weight that allows you to move with proper technique.
- Torso rotation during the row or snatch. Keep your core tight and your shoulders parallel to the ground.