Man Makers

Man Maker is an intense full-body exercise that integrates several compound movements, such as push-up , renegade row and thruster . The exercise is excellent for training chest , shoulders , back , core and legs , and is a popular exercise in HIIT and CrossFit .

Correct technique

Follow these steps to perform the exercise correctly:

1. Stand with dumbbells next to your body, feet shoulder width apart.
2. Get down into a squat, place the dumbbells on the ground and jump into a plank position.
3. Perform a push-up , then a renegade row on each side.
4. Jump your feet back to your hands, stand up, and finish with a thruster by pressing the dumbbells overhead.

Common errors

Avoid these common mistakes:

• Lowered hips: Keep your core tight during the push-up and the plank to avoid strain on the lower back.
• Using momentum in rowing: Ensure controlled rowing movements to properly activate the back muscles.
• For fast thruster: Focus on full depth in the squat and a powerful overhead press.

Modifications and variations

Adapt the exercise to your level:

• Beginner: Perform push-ups on your knees or use lighter dumbbells.
• Advanced: Add a jump on top of the thruster or increase the weight for higher intensity.

Repetitions and sets

Recommended repetitions depending on level:

• Beginner: 3 sets of 5-6 repetitions with moderate weights.
• Intermediate: 3 sets of 8-10 repetitions with heavier weights.
• Advanced: 4 sets of 12-15 repetitions, keep a fast pace.

Breathing technique

Use this breathing technique to maximize effectiveness:

• Breathe in when you go down into the push-up and rest.
• Exhale when you push up into the thruster.