Man Makers

How to do it

Place two dumbbells on the floor shoulder-width apart. Stand behind them, hinge at your hips and place your hands on the dumbbells. Jump or step your feet back to a plank and perform a push-up. Row one dumbbell up to your rib cage, set it down, then row the other. Jump or step your feet back to your hands, pick up the dumbbells and clean them to your shoulders. From there, squat down and then drive up, pressing the dumbbells overhead. Lower the weights back to the floor and repeat.

1. 1Feel your chest, arms, legs, and core working through the push-up, row, squat clean, and press
2. 2Keep your core braced and maintain a neutral spine throughout
3. 3Move fluidly from each component into the next for full-body conditioning

Common mistakes

• ×Avoid letting your hips sag during the push-up or row
• ×Don't arch your back during the press; keep your glutes engaged
• ×Avoid rushing through poor form; quality over speed

Muscles worked

The man makers mainly works the quads and glutes, with the triceps, forearms, lats, upper abs, hamstrings, front delts, biceps, upper chest, mid chest, lower back, upper traps, lower abs, obliques, calves, and side delts assisting.

• QuadsPrimary
• GlutesPrimary
• TricepsSupport
• ForearmsSupport
• LatsSupport
• Upper AbsSupport
• HamstringsSupport
• Front DeltsSupport
• BicepsSupport
• Upper ChestSupport
• Mid ChestSupport
• Lower BackSupport
• Upper TrapsSupport
• Lower AbsSupport
• ObliquesSupport
• CalvesSupport
• Side DeltsSupport
• Mid TrapsMinor
• Lower TrapsMinor