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Easy methods to Do the Satan’s Press — Widespread Errors, Variations, and Extra

When you’ve headed right into a health club over the past decade, that multi-joint practical coaching has grow to be more and more fashionable amongst the overall inhabitants of leisure health lovers. The rise of CrossFit has many athletes utilizing the whole lot from barbells and dumbbells to kettlebells and their very own body weight to take a practical strategy to their power coaching.

Enhancements in steadiness, flexibility, stability, and core power come hand-in-hand with practical coaching — that’s, an strategy to power geared towards making you extra environment friendly and efficient in your on a regular basis life. 

A class of four people perform dumbbell push-ups next to each other.
Credit score: – Yuri A / Shutterstock

The satan’s press is a kind of strikes that may be much less distinguished in industrial gyms, however is a wonderful software of practical health. It’s a full-body motion that builds power, flexibility, and endurance whereas difficult your physique in numerous methods than conventional barbell power workouts. It additionally provides a novel cardiorespiratory stimulus, so your lungs will get their fair proportion of labor in, too.

Right here’s the whole lot you didn’t know you wanted to know concerning the satan’s press — and why you need to add it to your routine.

Editor’s notice: The content material on BarBend is supposed to be informative in nature, however it shouldn’t take the place of recommendation and/or supervision from a medical skilled. The opinions and articles on this web site usually are not meant to be used as prognosis, prevention, and/or remedy of well being issues. Communicate together with your doctor when you’ve got any issues.

Easy methods to Do the Satan’s Press 

The satan’s press combines a burpee and double dumbbell snatch into one rep. This multi-step method requires a powerful understanding of every section of the motion. You should definitely observe this slowly with very gentle dumbbells earlier than including heavier weights or larger intensities. 

Step 1 — Set-up 

A person wearing a sports bra bends to pick up dumbbells from a dumbbell rack.
Credit score: Jose Luis Carrascosa / Shutterstock

Place a pair of dumbbells on the bottom, set at a shoulder-width distance. Place them in a impartial grip, in order that your palms will face one another when gripping the dumbbells. Set your toes roughly a foot behind the dumbbells. 

Coach’s Tip: If the dumbbells are too shut or broad, it should make the motion really feel unnatural in your hand and shoulder place when performing every rep. Standing too shut or far-off from the dumbbells can even gradual issues down and require extra vitality. Take a while to experiment with a super arrange that works greatest to your physique. Deal with having a constant set-up each rep. 

Step 2 — First Rep 

A shirtless person holds dumbbells as they perform a plank.
Credit score: GP PIXSTOCK / Shutterstock

Bend down and take a full grip on the dumbbells. After getting a agency grasp, leap or step your toes again in order that your physique is in a plank place together with your arms on the dumbbells. Decrease your physique right down to the bottom in order that your knees, thighs, hips, and chest all lay on the bottom, with your chest between the set of dumbbells.

Coach’s Tip: Ensure you seize the dumbbells, then leap — or step, if needed — your toes again to a plank earlier than reducing right down to the ground. It’s widespread for individuals to get fatigued and dive on to the ground . This could put pointless stress in your joints, so give attention to pacing your self and transferring in a method that feels greatest to your physique.

Step 3 — Floor to Overhead 

A shirtless person holds dumbbells overhead with a neutral grip.
Credit score: Vladimir Sukhachev / Shutterstock

Carry out a push-up out of your knees. Leap or step your toes in the direction of the dumbbells, touchdown about six inches behind them together with your toes positioned barely wider than the dumbbells. 

Hinge your hips. Swing the dumbbells between your legs, as you’ll with a kettlebell swing. In a single fluid movement, quickly lengthen your hips and knees whereas bringing your torso from a hinged to a vertical place. 

Pull your elbows again in the direction of your ribs to information the dumbbells as momentum brings them vertically. Because the dumbbells start to lose momentum, rapidly punch and press the dumbbells to completely locked out place, together with your arms prolonged overhead. 

Coach’s Tip: Swing the dumbbells by way of your legs excessive in the direction of your groin — bending your elbows as wanted to accommodate your abdomen or chest — to permit for a safer again place and stronger hinge that enables extra energy to be generated. 

Step 4 — Biking Reps 

A person wearing a light blue muscle tank performs a push-up with dumbbells in their hands.
Credit score: MDV Edwards / Shutterstock

From the overhead place, return the dumbbells to the bottom within the reverse order. Swing the dumbbells down and thru your legs sustaining a powerful midline and again place. As soon as the dumbbells have swung by way of and start to swing ahead, gently deliver them ahead and to the bottom in entrance of you. The aim is to put the dumbbells again into the identical place they had been for your first rep

Coach’s Tip: When you’re not snug bringing the dumbbells from overhead and thru your legs, decrease them to your shoulders first earlier than swinging them by way of your legs.

Widespread Satan’s Press Units and Reps

The units and reps you assign to a motion instantly affect the outcomes of a given exercise. Use the beneath strategies to tailor your coaching based mostly in your wants and targets. 

  • For Purposeful Power: Carry out 4 units of 5 satan’s press reps. Select a heavy pair of dumbbells that makes performing 5 unbroken satan’s presses a problem.
  • For Muscle Endurance: Do a 10-minute EMOM (each minute, on the minute) performing eight reps every minute. This exercise could have you full 80 repetitions in 10 minutes. You’ll need to use a light-to-moderate pair of dumbbells to be able to deal with the quantity whereas sustaining good type. 
  • For Cardio Endurance: Carry out three to 4 units of 20 unbroken satan’s presses with very gentle dumbbells. Relaxation the identical period of time it takes to finish every set.

No matter targets you’re coaching for, ensure you’re utilizing weights which you can heft overhead safely.

Widespread Satan’s Press Errors

The satan’s press can develop unbelievable practical power, stamina, and endurance. However when you’re not centered on sustaining good type, this awkward however efficient motion sample may put your decrease again in a susceptible place. You should definitely keep away from the errors mentioned beneath to keep protected and get essentially the most out of the motion. 

Improper Hand Place

Setting your arms too shut will lead to your chest touchdown on prime of the dumbbells. However, placing your arms too broad relative to your physique will put your shoulders in an ungainly or susceptible place. You should definitely set your arms at, or barely wider than, shoulder width for each rep

Swinging the Dumbbells Too Low 

Swinging the dumbbells too low will lead to a rounded decrease again place. This places extra of the load instantly in your decrease again, versus loading your hamstrings, glutes, and again. Attempt to have the outsides of your wrists make contact with the within of your mid-thighs

Widen your foot stance if essential to make this potential. Push your hips again as a lot as potential, specializing in sustaining a impartial backbone.

Not Using Your Hips 

Momentum from popping out of your hip hinge strongly ought to assist the dumbbells fly up rapidly as soon as they’re swung between your legs. If the dumbbell pace doesn’t change — or in the event that they decelerate — you could be relying an excessive amount of on your arms, shoulder, and again muscle mass.

As a substitute of tugging the weights up, ensure you’re producing a strong hip drive with every rep. When you’re unable to do that with out hefting together with your arms too early, you may be utilizing an excessive amount of weight.

Forgetting to Breathe 

This motion takes about 5 seconds per rep, that means you’ll spend plenty of time below pressure. This can be very essential to have a respiration sample for this motion to forestall tapping out early in a exercise. Your physique will naturally inhale when it wants air, however being intentional together with your exhale can arrange sample to maintain your physique calm for so long as potential. 

Deal with exhaling on the push-up of the burpee and the explosive swing of the dumbbell snatch. This may have you ever exhaling twice all through every rep, whereas specializing in a relaxing inhale between every exhale. 

Satan’s Press Variations

What makes the satan’s press so distinctive is the mixture of a burpee and dumbbell ground-to-overhead. You possibly can mix completely different strikes right here so as to add new flavors of variation. 

Strikes that mimic the practical, lengthy vary of movement will exhaust practically each muscle in your physique whereas demanding plenty of your cardiovascular system. Under are three alternative ways you may carry out satan’s presses in your exercises. 

Single-Arm Alternating Satan’s Press 

The only-arm alternating satan’s press is nice when you’ve got restricted gear or need a decrease impression exercise. Because you’re solely lifting one dumbbell per rep, it’s a a lot much less taxing motion. 

Transferring unilaterally can even assist you give extra intentional focus to 1 aspect at a time. This strategy can assist you combat any power and muscle imbalances that may develop from pure aspect dominance and barbell coaching.

Clear & Jerk Satan’s Press

Performing the satan’s press with a clear & jerk permits you to prepare the motion with heavier dumbbells. Slightly than bringing the dumbbells from the bottom to overhead in a single fluid movement, clear the dumbbells to your shoulders from the bottom. 

As soon as the dumbbells are in your shoulders, push press or jerk the dumbbells overhead to completely prolonged place. Due to the added leg drive with these variations, you’ll usually be capable of elevate considerably heavier than with a strict press or snatch.

Squat Clear Thruster Satan’s Press 

The squat clear thruster satan’s press is a devastating twist on an already nasty motion. After finishing the burpee portion, squat clear the dumbbells from the bottom and go instantly into a thruster, ending with the dumbbells overhead. 

The squat clear will add a squat, in addition to eliminating the momentum-based facet of the swing within the unique model. The thruster will add a push press-style shoulder-to-overhead transfer, which suggests you are able to do this transfer with heavier weight.

Satan’s Press Alternate options

You don’t have to have the ability to carry out the satan’s press to get a bunch of advantages from these sorts of strikes. Breaking this complicated train into its parts can provide you a terrific exercise on their very own whereas constructing the talent base it’s good to work towards a full satan’s press.


Satan’s presses might not be applicable when you’re simply entering into your health journey otherwise you don’t have a powerful athletic background. Burpees are a decrease impression different that can have an analogous cardio stimulus whereas sustaining the vary of movement of the satan’s press.

That is additionally a terrific possibility for somebody coming again to the health club from an harm that wishes to prepare with excessive depth however with out weights.

Kettlebell Swing

Within the satan’s press, you’ll swing the dumbbells between your legs very similar to you do in a kettlebell swing. Study and observe the kettlebell swing to assist your self get able to carry out the satan’s press — or to only get a terrific, low-impact conditioning exercise all by itself.

When you’re substituting this motion for the satan’s press, you could need to pair burpees and kettlebell swings to observe each actions. For instance, if a exercise had rounds of 10 satan’s presses, different can be 10 burpees adopted by 10 kettlebell swings. 

Burpee Field Leap

If you need a motion that has an analogous cycle charge and motion sample, the burpee field leap is a power-building different. This train preserves the burpee portion of the satan’s press, whereas together with an explosive hinge movement with the field leap. 

As with the satan’s press, you’ll spend plenty of time below pressure with every rep. Your coronary heart charge can even be excessive all through. For this transfer, you gained’t want weights, however you’ll want a plyo field — so plan your exercise accordingly.

Muscular tissues Labored by the Satan’s Press

The satan’s press is a full physique train that mixes a number of motion patterns, leading to a requirement on a number of muscle teams inside every rep. 

Chest and Triceps

The push-up portion of the satan’s press works your chest and triceps. Growing these muscle teams will help with different CrossFit actions equivalent to dips, muscle-ups, and overhead urgent variations.

Posterior Chain 

The hinge and swing portion of the satan’s press places an enormous demand in your posterior chain muscle mass (hamstrings, glutes, and again). Growing these muscle teams will help with different CrossFit workouts like deadlifts, cleans, snatches, and any transfer requiring a heavy object to be lifted from the ground. 


Your core is continually labored by the midline extension and flexion in the course of the burpee portion of the satan’s press. You’ll additionally want core stability to take care of a powerful midline place in the course of the swing to grab. 

Utilizing two dumbbells creates an added problem from side-to-side power and stability. The awkward motion sample of the satan’s press will construct core power in a method that may carry over into just about any practical CrossFit transfer

Shoulders and Higher Again 

The ending portion of the press in the course of the satan’s press works your shoulders and higher again muscle mass. Growing these muscle teams will help with different CrossFit actions equivalent to pull-ups, snatches, cleans, and a number of other others. 

Advantages of the Satan’s Press

In case your targets are about enhancing normal health and being well-rounded between power, endurance, and flexibility, the satan’s press is a superb motion to rotate into your coaching. 

Work Capability 

The lengthy vary of movement required to finish every rep makes this an extremely demanding motion. Pairing this with different actions in an interval coaching setting develops an uncomparable capability to do work and construct a well-rounded health engine. 

Whilst a stand-alone transfer, the satan’s press builds each cardiovascular capability and power on the identical time. This enhanced conditioning will enhance your capability to coach more durable for longer.


The satan’s press actively builds mobility in a number of components of your physique all through the motion. The primary portion of the motion requires you to bend over and actively stretch your hamstrings as you attain to seize the dumbbells on the ground. 

The burpee portion works on lively hip flexion whereas leaping your toes up in the direction of the dumbbells. The bottom to overhead movement actively stretches your hamstrings whereas concurrently sustaining a stable midline place to assist the hinge sample. 

Muscular Endurance

Performing the satan’s press — particularly in medium to excessive rep ranges (10 to 20-plus reps) will construct full-body muscular endurance. For a lot of power athletes, that is usually one of the uncared for areas of improvement in power applications.

Higher muscular endurance means your muscle mass can get higher at withstanding coaching stress. When that occurs, you’re higher in a position to prepare extra successfully.

Purposeful Power 

Satan’s presses aren’t going to be your precedence for the improvement of absolute power. The awkward nature of the motion makes it a better threat possibility than a few of the easy barbell actions such because the squat, deadlift, and shoulder press. 

However by way of practical, day-to-day power — which can assist assist these greater liftsthe satan’s press can construct unbelievable practical power through the use of heavy masses for a number of reps. 

Who Ought to Do the Satan’s Press

Whether or not you’re a blended martial artist, CrossFitter, normal health fanatic, or somebody on trip seeking to sweat, the satan’s press is a superb motion to make use of in coaching. The flexibility of the train makes it a terrific possibility to learn any of those populations. 

Blended Martial Artists

Blended martial arts (MMA) require the flexibility to be sturdy, versatile, and match. The bottom sport particularly rewards those that are in a position to rise up and down off the ground rapidly. Takedowns additionally require pace and highly effective extension to elevate the opponent off steadiness earlier than transitioning right into a grappling transfer. 

Mixing the satan’s press into MMA coaching is an effective way to get power and conditioning work that can instantly mimic motion expertise required to excel within the sport. 


The satan’s press is a well-liked motion in the CrossFit area that’s more and more being examined across the international neighborhood. Incorporating this into your coaching will assist add variation when you are inclined to favor coaching with a barbell. You’ll even be higher ready to face down any WODs (exercises of the day) that will begin to function this transfer.

Informal Power Athletes

When you’re not coaching for one thing particular, coaching can appear redundant and even pointless at occasions. This makes it tough to search out motivation and keep constant. Various your exercises and actions helps you keep excited and occupied with your common coaching. The satan’s press is a superb software to make use of when coaching for normal health.

Athletes on the Go 

Most resort gyms sometimes have a dumbbell rack with a small assortment of different gear. The satan’s press doesn’t take up a lot area and can assist you get a fast and difficult resort exercise whereas touring

Press to New Heights

The satan’s press is hellishly powerful, even when you’re utilizing gentle weights. However when you’re into practical health or simply usually need to increase your conditioning, the satan’s press is an effective way to coach for each power and endurance on the identical time. So seize your dumbbells, grit your tooth, and prepare to rumble — simply don’t neglect to breathe.


Learn beneath to get the solutions to your most urgent questions concerning the satan’s press.

How usually ought to I carry out the satan’s press?

The satan’s press ought to be rotated into your coaching each few weeks. For the reason that transfer is so demanding, this will likely be greater than sufficient so as to add some high quality variance into your coaching.

Will the satan’s press make me cumbersome?

The satan’s press is a full-body motion that can construct muscle and power. That mentioned, it doesn’t goal or isolate the event of a particular muscle group. This motion will not be educated for the needs of hypertrophy (muscle constructing).

Constructing muscle requires excessive quantity coaching and a particular dietary plan. You can develop muscle with the satan’s press, however you may need to look towards extra particular bodybuilding-style strikes if constructing muscle mass is your main aim.

Featured Picture: – Yuri A / Shutterstock



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