Man-maker
The man-maker is a full-body exercise that is sure to provide a challenge for even the most experienced athlete. It combines a dumbbell front squat, military press, renegade row, and sprawl into one sequence of movements. This exercise not only taxes the muscles throughout the body, but also the cardiovascular system. It is a great way to burn fat and increase athleticism, and can be performed for rounds or for a specific amount of time.
The man-maker is great for those looking to improve their strength, endurance, and overall health. With each move, the body must work hard to maintain balance and stability. This helps to promote better posture, build lean muscle, and strengthen the core. It also encourages the body to become more efficient in its movements.
The man-maker is a great exercise for those who want to push their body to its limits. It is a great way to up the intensity of a workout, or to create a workout that focuses on fat-loss and athleticism. With a few rounds of this exercise, one can be sure to feel the burn.
Type:
Strength
Muscles Used:
Middle Back
Level:
Intermediate
Equipment:
Dumbbell
Benefits Of This Exercise
- The man-maker is great for those looking to improve their strength, endurance, and overall health.
- It hammers the shoulders, legs, arms, back, and core, providing a serious cardiovascular challenge and calorie burn.
- With each move, the body must work hard to maintain balance and stability, promoting better posture, building lean muscle, and strengthening the core.
- It also encourages the body to become more efficient in its movements.
- The man-maker is a great way to up the intensity of a workout, or to create a workout that focuses on fat-loss and athleticism.
- Total-body training is achieved in a single movement, making it a great choice for those who want to push their body to its limits.
Step by Step Instructions For Man-maker
- Position a pair of light-weight dumbbells in front of you, parallel to each other. Keeping your back flat, bend forward and squat down, grasping the dumbbells. This is your start position.
- Initiate the movement by kicking one leg back, then the other so that youre in the push-up position, holding onto the dumbbells. Your weight should be on your toes and hands. Do a one-arm row for each side, bringing your elbow up as high as you can.
- Hop your feet forward and rise up by cleaning the weights, bringing them up to shoulder level, palms facing forward as you hop a second time. Descend into a squat and explosively rise up, then press the weights overhead to full arm extension.
- Lower the dumbbells back to your shoulders, then bend over as you squat down to return the weights back to the floor in front of you. Repeat for reps.
Warm Up Tips
- Start with a light warm-up to get your muscles and joints ready for the intense movements of the man-maker.
- Do some dynamic stretches, such as arm circles and leg swings, to increase your range of motion and prevent injury.
- Perform a few bodyweight squats to warm up your lower body and activate your glutes and quads.
- Next, do some push-ups to warm up your chest, shoulders, and triceps. Focus on maintaining good form and a controlled tempo.
- Grab a pair of light dumbbells and perform a few rows to warm up your upper back and arms. Keep your core engaged and your back flat.
- Finally, do a few sprawls to elevate your heart rate and get your cardiovascular system ready for the intense nature of the man-maker.
Man-maker Safety Tips
- Start with light-weight dumbbells: Since the man-maker is a challenging exercise that involves multiple movements, it’s important to start with light-weight dumbbells to ensure proper form and reduce the risk of injury.
- Maintain proper form: Throughout the exercise, it’s crucial to maintain a flat back, engage the core, and keep the knees and elbows aligned with the body. This will help prevent strain on the back and joints.
- Warm up before performing the man-maker: Before starting the man-maker, it’s important to warm up the muscles and joints to reduce the risk of injury. Incorporate dynamic stretches and light cardio exercises to get the blood flowing.
- Focus on breathing: Breathing is essential during the man-maker to provide oxygen to the muscles and help maintain stability. Inhale during the eccentric phase (lowering the weights) and exhale during the concentric phase (lifting the weights).
- Progress gradually: As you become more comfortable with the man-maker, you can gradually increase the weight of the dumbbells. However, it’s important to progress at a pace that allows you to maintain proper form and avoid overexertion.
- Listen to your body: If at any point during the man-maker you feel pain or discomfort, it’s important to listen to your body and stop the exercise. Pushing through pain can lead to injury.
Incorporating Into Other Workouts
To incorporate the man-maker exercise into workouts, you can follow these steps:
1. Position a pair of light-weight dumbbells in front of you, parallel to each other. Keep your back flat and bend forward to squat down, grasping the dumbbells. This is your starting position.
2. Kick one leg back, then the other, so that you're in the push-up position, holding onto the dumbbells. Your weight should be on your toes and hands. Perform a one-arm row for each side, bringing your elbow up as high as you can.
3. Hop your feet forward and rise up by cleaning the weights, bringing them up to shoulder level with your palms facing forward. As you hop a second time, descend into a squat and explosively rise up. Then, press the weights overhead to full arm extension.
4. Lower the dumbbells back to your shoulders, then bend over as you squat down to return the weights back to the floor in front of you. Repeat this sequence for the desired number of repetitions.
The man-maker is a full-body exercise that targets multiple muscle groups and provides a serious cardiovascular challenge. It can be incorporated into workouts as a standalone exercise or as part of a circuit or interval training routine. Here are a few ways to incorporate the man-maker into your workouts:
1. Standalone Workout: Perform multiple sets of the man-maker exercise with a moderate weight, aiming for a specific number of repetitions. Rest between sets as needed