The Man Maker is a full-body, compound dumbbell exercise known for its comprehensive muscle engagement and high metabolic demand. This complex combines several foundational strength and conditioning exercises into one fluid, single-repetition sequence. It is often employed in high-intensity interval training (HIIT) due to the cardiovascular challenge it presents alongside strength work. The exercise demands continuous core engagement, making it a powerful tool for developing trunk stability under dynamic load.
Defining the Movement Sequence
One complete repetition of the Man Maker integrates six distinct movements, flowing directly from one to the next without pause. The sequence begins with the dumbbells placed on the floor. This initial phase involves a burpee, which includes jumping or stepping the feet back into a plank position, followed by a push-up. Next, the athlete performs two dumbbell renegade rows, one on the right side and one on the left side. Following the rows, the feet are brought forward to transition into the weightlifting segment. This involves executing a dumbbell clean to bring the weights from the floor to the shoulders, followed by a front squat and a push press to drive the dumbbells overhead.
Executing the Man Maker Step-by-Step
The starting position involves standing with a pair of dumbbells on the floor, then squatting down to grasp the handles with a neutral grip. The first action is to kick or step the feet back into a high plank position, ensuring the wrists are directly beneath the shoulders. Maintaining a straight line from head to heels ensures a neutral spine and core engagement before the first dynamic movement.
A push-up is performed by lowering the chest toward the ground, keeping the elbows tucked close to the body. Upon pushing back up to the plank, the renegade row begins. To prevent the hips from rotating, the feet should be set wider than hip-width apart, increasing the base of support. The dumbbell is pulled toward the rib cage, engaging the back muscles before lowering the weight with control.
After the second row is completed, the feet are jumped or stepped forward to land in a squat stance, positioning the body to initiate the clean. The clean is an explosive movement driven by the hips and legs to propel the weights upward. The dumbbells are received in the front rack position at the shoulders, requiring a brief moment of deceleration to absorb the force.
Once the weights are secured, the athlete moves directly into a front squat, descending until the hip crease drops below the top of the knee. This depth engages the gluteal and quadriceps muscles before the final explosive movement. The last action is the push press, which utilizes the momentum generated by a slight dip and drive from the legs to press the dumbbells overhead to full elbow lockout. This completes the complex movement before the dumbbells are returned to the floor to begin the next repetition.
Scaling Options and Equipment Requirements
The Man Maker requires a pair of dumbbells. Dumbbells with hexagonal or flat heads are preferred over round heads, as the flat surfaces provide a stable base when the hands are on the floor during the plank and row phases. Weight selection depends on the overhead press, which is typically the most challenging part, meaning the weight chosen must be light enough to be pressed safely.
Several scaling options are available to adjust the complexity for those building strength or endurance. The most common modification is to replace the explosive jump of the burpee with a controlled step-back and step-forward motion. The push-up can be eliminated entirely, or the athlete can perform the push-up and renegade rows with the knees placed on the ground, reducing the body weight that must be stabilized.
Increasing Difficulty
Conversely, to increase the difficulty, athletes can increase the weight of the dumbbells, placing a greater load on every muscle group. Another progression is to perform the renegade rows from a deficit, elevating the hands on blocks or plates to increase the range of motion. For the standing phase, removing the initial “dip” from the push press converts the final movement into a stricter shoulder press, which reduces reliance on leg drive.