Videos
Instructions
- Begin standing with a dumbbell in each hand at your sides.
- Lower into a squat and place the dumbbells on the floor, then jump your feet back into a plank.
- Perform a push-up with both hands gripping the dumbbells.
- Row the right dumbbell to your waist, then return to the floor. Repeat on the left.
- Jump feet forward to the dumbbells and return to a squat stance.
- Clean the dumbbells to the shoulders and press them overhead while standing up.
Technical Tips
- Keep your core engaged throughout all phases.
- Avoid rotating the hips during the row—keep them square to the floor.
- Use leg drive and hip extension during the clean to press phase.
- Maintain a neutral spine and keep the dumbbells close to your body during transitions.
Breathing Tips
- Inhale on the way down into the push-up.
- Exhale during each row.
- Inhale as you prepare to stand from the squat.
- Exhale during the overhead press.
Medical restrictions
- Shoulder impingement or instability
- Wrist or elbow pain
- Lumbar spine injuries
- High blood pressure or cardiovascular limitations
Description
The Man Maker is a high-intensity, full-body dumbbell complex designed to improve strength, endurance, coordination, and metabolic conditioning. This advanced exercise combines a push-up, renegade row, squat clean, and overhead press into one seamless movement. Popular in CrossFit and functional training circuits, the Man Maker activates major muscle groups including the glutes, quads, back, shoulders, and core. It is especially effective for improving work capacity and burning calories in a short time. Because it challenges both upper and lower body strength along with cardiovascular output, it's ideal for fat loss and conditioning programs. Man Makers can be scaled in weight but are best suited for intermediate to advanced practitioners with solid form and stability.
How do I perform a Man Maker correctly?
To perform a Man Maker, combine a dumbbell push-up, alternating renegade rows, a squat thrust, and an overhead press while maintaining good form and core stability throughout.
What are the benefits of doing Man Makers?
Man Makers offer full-body strength training, cardiovascular conditioning, fat burning, and functional fitness benefits in a single compound movement.
Can beginners do Man Makers?
Man Makers are best for advanced users, but beginners can start with modified versions like dumbbell thrusters or push-up to row transitions to build foundational strength.
What muscles are targeted by Man Makers?
Man Makers primarily target the quadriceps, glutes, shoulders, triceps, and back, while engaging the core for stability and balance.
How many Man Makers should I do for conditioning?
For conditioning, perform 3 to 5 sets of 6 to 10 Man Makers with moderate dumbbell weight, ensuring proper form is maintained throughout.