straddlyDevil Press
Muscles worked
Main muscles
- Anterior Deltoid
- Biceps Femoris (Long Head)
- Gluteus Maximus
- Pectoralis Major (Middle)
Also working
- Erector Spinae
- Rectus Abdominis
- Trapezius (Upper)
- Triceps (Lateral Head)
- Vastus Lateralis
What it is
A burpee with a dumbbell in each hand that finishes by swinging both dumbbells from the floor to overhead in one move. It is a brutal full-body conditioning exercise. Use the hips, not the arms, to drive the dumbbells up.
Technique tips
- Do a burpee holding the dumbbells
- Jump the feet in and hinge
- Swing the dumbbells between the legs
- Drive the hips to bring them overhead
How to track your progress
Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.
