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:

  1. Stand with dumbbells at your sides, feet shoulder-width apart.
  2. Lower into a squat, place the dumbbells on the ground, and jump into a plank position.
  3. Perform a push-up , then do 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 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.
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