Video Demonstration
We will cover everything you need to know for adding Dumbbell Man Makers into your training routine.
This article will include a video, image and a written step by step description on how to do this exercise.
Its difficulty level, the equipment you need to do it. The different muscle groups that get worked when you use this exercise.
The benefits you get when adding it to your training routine. Also, some different training cues to use when you are performing it.
This lift uses a very complicated movement pattern and consists of 5 different exercises chained into one movement. This different exercises that get used are the burpee, renegade row, push-up, squat and the overhead press.
Dumbbell Man Maker How to Guide
Step by Step Description
Step 1: Grab a dumbbell with each hand. Have your palms facing in towards your body and stand straight up.
Step 2: Bend down and place the dumbbells on to the floor with your arms in line with the shoulders. Kick your feet back behind you, so your body is at the top of a push-up position.
Step 3: Bend at your elbows and lower your chest towards the floor. Bring your chest within an inch of the ground and extend your arms returning to the top push-up position.
Step 4: Raise your right hand off of the floor and bring it up towards your chest and hold this position for one to two seconds. Now lower your hand back to the ground.
Step 5: Repeat step 3 (perform a push-up). Now raise your left hand off of the floor and bring it up towards your chest and hold this position for one to two seconds. Now lower your hand back to the ground.
Step 6: Jump your feet back up under your body. Lift the dumbbells off of the floor and move into a squat position.
Step 7: Stand up and build as much momentum as you can. Use the momentum to lift the dumbbells up to your shoulders.
Step 8: Once the dumbbells are up on your shoulders push your hips back and bend at your knees descending back down into a squat position (keep lowering your body until the crease of your hip is inline or below your knees).
Step 9: Return to the standing position again try to create as much momentum as you can. When you reach the standing position, push press the dumbbells up and over your head.
Step 10: Lower the dumbbells back down to your waist. You have now completed one repetition.
Congradulations you have now completed one repetition. Repeat for the selected number of reps you have chosen.
Difficulty Level
The Dumbbell Man Maker gets rated at an advanced difficulty level since it uses such a complicated movement. You should be at least at an intermediate fitness level before you attempt this lift.
Equipment Required
To perform this lift, you will need a pair of dumbells and an area large enough for you to perform a plank.
Muscles Worked
Since this exercise is almost a complete full body workout, a lot of different muscles get used when you perform this lift.
The Primary muscles targeted by this lift are your Quadriceps, Glutes, and Hamstrings.
The secondary muscles involved are your Abdominals, Obliques, Biceps, Calves, Chest, Forearms, Hip Flexors, Outer Thighs, Lats, the Lower Back, Middle Back, Neck, Shoulders, Traps and the Triceps.
Benefits of Dumbbell Man Makers
This lift burns many calories when you are performing it and allows your body to burn a higher number of calories for up to 48 hours after you have completed it.
You not only improve your strength but also increase your cardiovascular endurance. Depending on the weight you choose you can use this lift to specifically train for strength(go heavy) or endurance(30 to 50% of your max weight).
Training Tips
Do not take any of your sets to failure. As your body fatigues, your form will start to break down. The second this happens you need to take a rest. Performing this lift while fatigued increases your chance of injury dramatically.
Before you attempt this exercise, you should be able to perform the burpee, renegade row, push-up, squat and the overhead press. If you cannot do each of these exercises yet, you are not ready for Man Makers.
When used with a lighter weight man makers work exceptionally well in a high-intensity interval training program. We offer a free online HIIT Timer you can use.
In Closing
The Man Maker exercise is a very complicated movement and should only get used by people who are already at a high physical fitness level.
If you have never done Man Makers before, try adding this lift to your routine for at least a few months to see for yourself all the benefits it has to offer.
You should also try cycling between heavy and lighter weight, so you train for strength and endurance.
References
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