Hey Everyone, it's Julie from CrossFit FYR in Slidell, Louisiana. Today, I'm going to guide you through the Man Maker exercise.
The man makers are a very popular CrossFit exercise. In this instructable, I will show you step by step how to do man makers with dumbbells with proper technique.
Before I get started, below are 3 important man maker tips to help prevent injury and promote proper technique.
- Abs remain tight throughout exercise
- Maintain a flat back
- Keep Dumbbells close to body at all times
Step 1: Start Position
First, start in a standing position with a dumbbell in each hand. Lower dumbbells down to ground.
Step 2: Pushup Position
Position body into a pushup position.
Step 3: Chest to Floor
Bring the chest to the floor (chest to deck) and perform a pushup.
Step 4: Arm Row
Once the pushup is complete, lift one arm up into a row and lower it down. Then, do the same movement with the other arm.
Step 5: Feet Inward
Bring both feet inwards with a wider base than the dumbbells.
Step 6: Squat Clean Thruster.
Next, go into a full squat clean thruster.
Step 7: Final Position
Finally, push up and lock out elbows with active shoulders.