Man Makers
The Man Maker is an intense full-body workout that integrates several compound movements, such as the push-up , renegade row , and thruster . It's excellent for targeting the chest , shoulders , back , core , and legs , making it a popular choice for HIIT and CrossFit enthusiasts.
Proper Form and Technique
Follow these steps to ensure correct form:
- Stand with dumbbells at your sides, feet shoulder-width apart.
- Lower into a squat, place the dumbbells on the ground, and jump into a plank position.
- Perform a push-up , then do a renegade row on each side.
- Jump your feet back to your hands, stand up, and finish with a thruster by pressing the dumbbells overhead.
Common Mistakes
Avoid these common errors:
- Hips sagging: Keep your core tight during the push-up and plank to avoid straining your lower back.
- Rowing with momentum: Ensure controlled rows to fully engage your back muscles.
- Rushing the thruster: Focus on full squat depth and a powerful overhead press.
Modifications and Variations
Here are some adjustments to match your fitness level:
- Beginner: Perform the push-up on your knees or use lighter dumbbells.
- Advanced: Add a jump at the top of the thruster or increase the weight for more intensity.
Rep Ranges and Sets
Suggested rep ranges based on experience:
- Beginner: 3 sets of 5-6 reps using moderate weights.
- Intermediate: 3 sets of 8-10 reps with heavier weights.
- Advanced: 4 sets of 12-15 reps, maintaining a fast pace.
Breathing Tips
Use the following breathing pattern to maximize efficiency:
- Inhale as you lower into the push-up and rows.
- Exhale as you drive up for the thruster.