Man Makers
Muscle Groups: Abs, Chest, Calves, Glutes, Hips, Quads, Traps, Lats, Shoulders, Triceps
Man Makers focuses on Abs, Chest, Calves, Glutes, Hips, Quads, Traps, Lats, Shoulders, Triceps, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Man Makers with proper form and technique.
- 1
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- 2
Perform a dumbbell clean by explosively pulling the dumbbells from the floor to your shoulders, ending in a front rack position.
- 3
Immediately lower into a front squat, keeping your chest up and core engaged.
- 4
Drive through your heels to stand up from the squat, then use the momentum to perform a push press, extending the dumbbells overhead.
- 5
Lower the dumbbells back to your shoulders, then to the floor, and kick your feet back into a high plank position, balancing on your hands and toes.
- 6
Perform one push-up, lowering your chest towards the floor and then pressing back up.
- 7
From the plank, perform a renegade row by pulling one dumbbell towards your chest, keeping your hips stable, then lower it back down.
- 8
Repeat the renegade row on the opposite side, pulling the other dumbbell towards your chest and then lowering it.
- 9
Jump your feet forward towards your hands, landing in a squat position with the dumbbells on the floor in front of you.
- 10
Perform another dumbbell clean, explosively pulling the dumbbells from the floor to your shoulders, ending in a front rack position.
- 11
Immediately lower into a front squat, keeping your chest up and core engaged.
- 12
Drive through your heels to stand up from the squat, then use the momentum to perform a push press, extending the dumbbells overhead.
- 13
Lower the dumbbells back to your shoulders, then to your sides, returning to the standing starting position.
Secondary Muscles
While Man Makers primarily targets Abs, Chest, Calves, Glutes, Hips, Quads, Traps, Lats, Shoulders, Triceps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Man Makers, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Man Makers, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
