Man Maker Guide: Master This Full-Body Compound Exercise
Learn how to perform the Man Maker with proper form. This comprehensive guide covers steps, common mistakes, and tips for this elite conditioning drill.
How to Perform
- Assume a high plank position while gripping the handles of two hex-shaped dumbbells placed on the floor.
- Perform a single push-up keeping your core tight and your elbows tucked at a forty-five degree angle.
- While holding the plank at the top of the push-up, row one dumbbell to your hip and return it to the floor before repeating on the opposite side.
- Jump your feet forward toward your hands to land in a deep squat position while still maintaining your grip on the dumbbells.
- Drive through your heels to stand up explosively while cleaning the dumbbells to your shoulders.
- Sink back into a deep squat and immediately drive upward while pressing the dumbbells directly overhead to a full lockout.
- Lower the weights back to the floor in a controlled manner to begin the next repetition.
Common Mistakes
- Allowing the hips to rotate or sag during the rowing and push-up phases.
- Using momentum or swinging the weights instead of controlled, rhythmic movements.
- Rounding the lower back when transitioning from the floor to the standing position.
- Selecting weights that are too heavy to maintain proper form through the multi-stage sequence.
Muscles Worked
Primary movers
- Full Body
Stabilizers
- Shoulders
- Back
- Quads
- Core
Related Guides
- Dumbbell Snatch — Full Body
- Hang Clean — Full Body
- Power Clean — Full Body
Full Body · Full Body