Devil press: did you think burpee was the worst?

I imagine this underground laboratory, this kind of batcave hidden inside a cave dug in the heart of a tropical island in the middle of the Pacific (or, knowing them, reachable through secret tunnels that extend under the stadiums where the Sanctionals are celebrated). Here, during the very secret meetings, the CrossFit® luminaries come together with a very specific purpose: to make the already tiring exercises of our discipline as deadly as possible.

In the beginning there was the burpee

Ah David, and stop it with this burpee! Our coaches weren't enough to hammer us with burpees, you made a head too much too!

It's true. But fundamentals are never talked about enough. (Just think that in my circle of powerlifters we can talk for days only about the lumbar arch during the flat bench press). pinch (made with three fingers) hold with a pause in the chest: you do it).

However. You know the burpee. Maybe you are also skilled with the variants of the burpee.

I advise you to have a good supply of them in your body, that is, to know how to do them fluently and "energy saving" - as far as possible - before facing a devil press.

When you are there, recover a pair of hexagonal dumbbells, and we can start.

And don't round-headed dumbbells go well?, you will ask me.

No. As long as you don't want to circus, or don't have a combination of core strength and balance equal to that of a Shaolin monk.

How do you do the devil press?

The devil press is basically a combination of a burpee and a dumbbell snatch.

According to official regulations, the movement begins with i dumbbells on the ground in front of the athlete. Other versions start it with dumbbells in hand, arms extended along the body.

Then the athlete grabs the dumbbells (if they are on the ground; otherwise he will bring them to the ground in front of him) and will make a burpee - be careful: you arrive with your chest on the ground - to immediately jump into squat, bringing your feet towards the dumbbells.

So far, our athlete has never taken his hands off the handlebars.

The athlete stands up, and with a swing or snatch bring the dumbbells over your head. Did I say swing? Sure: you can help yourself with a swing to bring the dumbbells to shoulder level, but you don't have to stop before you've pushed them overhead.

When the weights are in OH, and all the joints are extended (knees, hips, shoulders and arms), the repetition is done.

A couple of training ideas

I'll leave you a couple of WODs that unite the exercise of the devil press (so you learn it well) by burning calories (so you learn to read my articles).

Row to hell

In time

2000 meters oarsman

30 devil press

Weights: 2 × 50/35 lbs

ETB Sanctional 19.6

This WOD was performed at the Sanctional ELFIT Bahrain 2019 event.

In time

21 off the ground

7 devil press

5 off the ground

7 devil press

9 off the ground

7 devil press

Weights: 245/145 lbs for the deadlift, 2 × 50/35 for the press.

 

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