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 particularly popular in CrossFit and HIIT, as they strengthen muscles and increase conditioning.

Correct Form and Technique

Here’s how to perform Man Makers step by step:

  1. Start in a plank position with your hands on dumbbells and your feet slightly wider than hip-width apart.
  2. Perform 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. Jump your feet forward towards the dumbbells like a burpee, and stand up.
  5. Perform an overhead press by lifting the dumbbells overhead with straight arms.
  6. Return to the starting position and repeat the movement pattern.

Video: Man Makers Technique

Common Mistakes

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

  • Poor plank form: Ensure that your body is in a straight line during push-ups and rows. Avoid letting your hips drop or lift too high.
  • Too fast movements: Many lose technique when they try to rush through the exercise. Make sure to perform each part of the movement in a controlled manner.
  • Poor back position during the overhead press: Keep your back straight and engage your core muscles to avoid lower back pain.

Video: Alternative Approach to Man Makers

Modifications and Variations

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

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

Repetitions and Sets

Man Makers can be adjusted to different training levels. Here’s 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 for maintaining energy and control:

  • Inhale during push-ups and renegade rows.
  • Exhale during the overhead press and as you jump forward from the plank to the standing position.
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