Introduction: The Man Maker Exercise With Dumbbells
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.