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Have you heard of the man makers exercise? If you’ve heard of push-ups, renegade rows and squats, and you’ve done them too, it means you’ve worked on almost every muscle group.
However, what if you were to combine the three and do a compound exercise that would work as a full body workout? Do you think such an exercise exists? Of course it does! It's the man makers.
What is the man makers exercise?
The man makers exercise is a full body exercise that involves several movements, including a push-up, renegade row and squat clean.
Here are the steps to perform the man maker:
- Start in a plank position with your hands on dumbbells and shoulder-width apart.
- Perform a push-up by lowering your body to the ground, keeping the back straight and core engaged.
- As you push back up, row one dumbbell to your chest, keeping the elbow close to your body.
- Steadily bring the dumbbell to the ground, and repeat the motion on the other side..
- From the plank position, jump your feet forward, and stand up, bringing the dumbbells to the shoulders.
- Perform a squat clean by lowering your body into a squat position while bringing the dumbbells to the shoulders.
- Standing up, lift the dumbbells overhead, and return them to the starting position.
- Repeat the man makers exercise for as many reps you wish to.
Benefits of man makers exercise
Here are some of the most important benefits that you can acquire by adding the man makers to your workout routine.
Builds strength
The man makers engages multiple muscle groups simultaneously, including the chest, back, arms, shoulders, legs and core. This exercise can help build overall strength and muscle mass.
Increases cardiovascular fitness
The man makers is a high intensity exercise that elevates heart rate, making it an effective way to improve cardiovascular fitness and burn calories.
Improves coordination and balance
The man makers requires coordination and balance to perform the movements smoothly and efficiently.
Enhances functional fitness
The man makers mimics real-life movements, like lifting and carrying heavy objects, making it a valuable exercise for improving functional fitness and everyday activities.
Time-efficient
The man makers combines several movements into one fluid sequence, making it a time-efficient way to work multiple muscle groups and improve overall fitness.
Scalable
The man makers can be modified to suit different fitness levels and abilities, making it suitable for beginners and advanced athletes alike.
Are there man makers alternatives?
While the man makers exercise works the whole body, you might want to be aware of alternatives to add variations to your workout routine and prevent the muscles from hitting a plateau.
The man makers exercise is a challenging full body exercise that requires a good level of strength and coordination to perform correctly. If you're looking for alternative exercises for the man makers, here are a few options:
Renegade row
This exercise focuses on the rowing movement of the man makers and can be performed with dumbbells or kettlebells. Start in a plank position with hands on the weights; perform a row on one side, and switch to the other.
Burpee with dumbbell clean and press
This exercise combines the squat clean and shoulder press movements of the man makers with a burpee. Start in a standing position with the dumbbells on the side. Lower into a squat position while bringing the weights to the shoulders. Stand up, and press the weights overhead before dropping into a burpee.
Push-up with renegade row
This exercise isolates the push-up and rowing movements of the man makers. Start in a plank position with hands on dumbbells; perform a push-up; do a row on one side, and switch to the other.
Thruster
This exercise combines the squat and overhead press movements of the man makers. Start with dumbbells at your shoulders; lower into a squat; stand up, and press the weights overhead.
Dumbbell clean and press
This exercise focuses on the squat clean and shoulder press movements of the man makers. Start with dumbbells by your side; lower into a squat position while bringing the weights to your shoulders; stand up, and press the weights overhead.
