Full Body
Man Maker
A high-intensity, compound movement designed to build functional strength and metabolic conditioning in one sequence.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.