So what is the Devil’s Press?
Well, it is a combination exercise using Dumb bells
Of a Down-Up Movement followed by a Dumb Bell Swing
The Bulletproofbodies team have already been treating athletes who have either under-estimated this movement, by going too heavy or are not familiar with the rhythm of the movement change.
Don’t get caught out.
Instead
Bulletproof Your Technique
How to perform the devils press:
Let the dumbbells hang next to the body
Hip hinge
Lower the weights to the ground (preferably in-line with shoulders)
Lower the body to the ground
Perform a semi-explosive triceps push-up
Follow through and kick the legs in (underneath)
(This is technically a down-up with Dumb Bells)
Contract the gluteus maximus for a static hip hinge
Mid-line stable
Pull the dumbbells all the way to the back between the legs
Contract the gluteus maximus and hamstrings to pull the pelvis up with a rigid spine
There are two versions to get the Dumb bells over head:
Follow through while swing snatching the dumbbells overhead (most popular version) or
Clean and rack (correct version)
Press
Stand up straight and achieve a proper overhead lockout
Lower dumbbells to hanging next to the body
Repeat
Make sure that your chest touches the ground and the Dumbbells are visible behind the legs upon back swing.
The area to concentrate on your form is the transition from upwards movement into the swing with a straight back.
This is a unique transition movement and it would be worth practicing the “Boot-Strapper Squat” as your warm up (this was covered in a previous blog).
Video: https://www.youtube.com/watch?v=SQ5EgU4R3gw