DB Devil's Press

Starting Posture

Start by standing with a set of dumbbells in each hand, hands by your sides, palms facing in.

How to Exercise

Begin by performing a standard burpee, bending at the hips and knees to place the dumbbells on the ground in front of you, jump or step back into a plank position with the dumbbells under your shoulders. Perform a push-up, then row one dumbbell up towards your ribs, placing it back on the ground. Perform another push-up, row the other dumbbell up, then jump or step your feet back towards the dumbbells and stand up with the dumbbells. In one fluid motion, clean the dumbbells up to your shoulders, then press them overhead. Lower the dumbbells back to the starting position. Repeat for desired reps.

Breath Control

Exhale during the push-up and rowing motions, inhale as you stand up with the dumbbells, and exhale as you press the dumbbells overhead.

Common errors

Common errors include rounding the back during the burpee or push-up, not fully extending the arms during the push-up, and using momentum to cheat the movement.

Weights

Use dumbbells that are challenging for the exercise but still allow you to maintain proper form. Start with lighter weights if you are new to this exercise.

Grips

Hold the dumbbells with a firm grip to prevent them from slipping during the movements.

Variations

To make the exercise easier, you can perform the burpee without the dumbbells and focus on the push-up and rowing motions. To make it more challenging, you can increase the weight of the dumbbells or add a jump at the end of the movement.

Comments and tips

Focus on maintaining proper form throughout the exercise to prevent injury. Keep your core engaged and your back straight during the movements.

Cautions

Avoid using heavy weights if you are new to this exercise, as it involves a combination of strength and coordination. Ensure there is enough space around you to perform the exercise safely.