Man Makers

Man Makers is a full-body exercise that combines several movements such as push-ups, rows, and overhead presses. This exercise trains muscles throughout the body, including shoulders, chest, back, arms, and core. Man Makers are especially popular in CrossFit and HIIT as they both strengthen muscles and increase endurance.

Correct Form and Technique

How to perform Man Makers step by step:

  1. Start in a plank position with your hands on dumbbells and feet slightly wider than hip-width apart.
  2. Do a push-up, keeping your body in a straight line from head to heels.
  3. After the push-up, pull one dumbbell up towards your side in a renegade row, lower it, and repeat with the other arm.
  4. Hop your feet forward towards the dumbbells like a burpee, and stand up.
  5. Perform an overhead press by lifting the dumbbells overhead with arms fully extended.
  6. Return to the starting position and repeat the movement pattern.

Video: Man Makers Technique

Common Mistakes

Avoid these typical mistakes to optimize your technique and prevent injuries:

  • Poor plank form: Make sure to keep your body in a straight line during push-ups and rows. Avoid letting your hips sag or lift too high.
  • Too fast movements: Many lose technique when trying to complete the exercise too quickly. Ensure each part of the movement is performed with control.
  • Poor back position: During the overhead press, keep your back straight and core engaged to avoid lower back pain.

Modifications and Variations

Man Makers can be a demanding exercise, but there are different ways to make it easier or more challenging:

  • Knee support during push-ups: Perform push-ups from your knees to reduce upper body strain.
  • Lighter weights: If you are a beginner, start with lighter dumbbells and gradually increase the weight.
  • Add an extra burpee jump: To make the exercise harder, you can add an extra jump after the overhead press.

Repetitions and Sets

Man Makers can be adapted for different fitness levels. Here is a general guideline:

  • Beginners: 3 sets of 6-8 repetitions.
  • Intermediate: 4 sets of 10-12 repetitions.
  • Rest 30-60 seconds between sets to maintain intensity.

Breathing Tips

Proper breathing is important to maintain energy and control:

  • Inhale: During push-ups and renegade rows.
  • Exhale: During overhead press and when jumping forward from plank to standing position.
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