How To Do Man Maker Exercise Properly

Despite the robustness of the man maker exercise in your overall fitness, it remains underutilized.

“Man Maker” refers to an organized set of complex movements with dumbbells. They involve a systematic set of moves such as a squat clean thruster double renegade rows.

It ends with a dumbbell push-up. It all adds up to one repetition. The robustness of this workout builds overall strength and improves mobility.

However, it is a plain fact that this workout is challenging. Man makers put your cardiovascular and muscular endurance to the test. But, it is through its daunting nature that it targets nearly every muscle in your body.

A word of advice: Start with a lesser weight for proper mastering of movement before increasing the weight. Let’s dig in on the technique.

  • Take a typical press-up position on the floor, with your hands on the dumbbells
  • Anchor your core glutes, and grip with your arms and shoulders as you inhale.
  • Do a press-up. Make sure your chest and thighs are on the ground at all times, then exhale.
  • Return to the starting position, inhale, and row the right dumbbell with your right arm while keeping your back straight.
  • Maintain a solid and streamlined physique.
  • Perform a single dumbbell row with your left hand and exhale.
  • Inhale and bring your feet forward, then raise your body into a squat position.
  • Place the dumbbell on the shoulder as you workout.
  • Make a solid upward squat while lifting both dumbbells at the peak of the workout. This move enables you to achieve total hip, knee and arm extension.
  • Exhale and dumbbell press as you work your way up.
  • Get back to the press-up position
  • Perform more reps to your satisfaction

WHAT MUSCLES DO MAN MAKER EXERCISE WORK?

As a full-body workout, man maker exercise helps you build strength and flexibility in various ways.

What this means is that with each movement, different muscles work. Here are significant movements in man makers and muscles they work.

SQUAT CLEAN THRUSTER

Among the most thorough powerlifting exercises, the squat clean targets virtually all your major muscle groups. They include:

  • Hamstrings
  • Quads
  • Biceps
  • Deltoids
  • Trapezius
  • Core
  • Glutes
  • Lower Back
  • Calves

PRESS UP

Press Ups strengthen the upper body. Muscles worked include:

  • Core
  • Pecs
  • Deltoids
  • Triceps
  • Serratus anterior

RENEGADE ROWS

Renegade rows simultaneously engage and strengthen the core muscles as a full-body workout. Muscles in action include:

  • Core
  • Lats
  • Teres major
  • Traps
  • Serratus anterior
  • Biceps
  • Teres Minor

PLANK

Isometric core strength exercises like the plank keep you in a push-up position for as long as possible. They work the muscles below

  • Erector spinae
  • Abs
  • Core

MAN MAKER EXERCISE BENEFITS

A man maker exercise is an excellent option for your overall fitness in terms of overall conditioning. Nonetheless, there are specific benefits you gain.

WORK THE ENTIRE BODY IN ONE SESSION

Man Makers are, in essence, highly effective time-savers that provide a comprehensive workout in a single session.

They work all your muscles in just one session.

INCREASE BODY STRENGTH

Your power output increases with every session because all body muscles are active.

BETTER GRIP

Man Makers are an excellent technique to improve your grip and forearm strength. Heavier dumbbells promote more grip.

STRENGTHENS THE CORE

Man makers strengthen the core due to the force exerted on the body’s midsection during squat clean thruster, plank, and renegade row.

ALTERNATIVES TO MAN MAKER EXERCISE

Several alternatives to man maker exercise add power, coordination, and balance to your fitness journey. Check out the following alternatives.

DUMBBELL MAN MAKERS

You have to put more effort into your shoulders and core with rounded dumbbells to maintain balance.

How much weight you lift is entirely dependent on your physical strength and stamina. However, it is best to use half the weight you normally would for all of the lifts.

BARBELL MAN MAKERS

Lifting the most weight with a barbell is the most efficient approach, but it also creates the most of a barrier.

You can press more weight over your head with two hands on the bar since the weight is distributed across both hands.

To compensate for the reduced range of motion, the routine will have to be changed.

Lowering yourself with a front squat is necessary, as is the push-up, which requires additional stability. The bar rolls, and hoisting the bar to the pressing position necessitates snatching.

KETTLEBELL MAN MAKERS

With kettlebells, you learn a new, more challenging way to hold your weight. To do a push-up while holding the handles of kettlebells, your auxiliary muscles activate to keep you from falling over.

As a result of the handle, raising heavy weights and doing a shoulder press as part of the manoeuvre will also be possible.

SQUAT ARM DUMBBELL OVERHEAD SQUAT

This is the perfect “choose your own weight” experience

Aim to complete a long workout (50-90 minutes for intermediate athletes) by setting a tempo that you can keep up for the duration of the activity.

In other words, don’t do the first ten-man makers in a row without stopping. Then take a break and perform another. Break up the reps for the rest of the moves into reasonable sets.

Take it more slowly in the first round. For the next six rounds, see if you can maintain that pace. It is an excellent man maker machine exercise.

MAN MAKER EXERCISE MISTAKES TO AVOID

When done correctly, man maker exercise gives outstanding results. However, the workout is complex, meaning you could quickly fail to observe the following tips.

  • Maintain a firm core throughout the entire workout.
  • Maintain a flat back and proper posture.
  • More oxygen is crucial.
  • Breathe deeply and take your time.
  • This is not a sprint but a marathon. Keep a steady pace.

CONCLUSION

You may challenge and develop your conditioning in new ways by incorporating man maker exercise into your training routine.

The workout, though uncommon, puts together a series of efficient exercises into a single workout. The complex nature of the workout will improve your overall health and fitness.