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- Step 1: Start with a dumbbell in each hand and stand straight up.
- Step 2: Bend down, place the dumbbells on the ground, and then kick your feet out behind you so that you are in push up position.
- Step 3: Lower your chest down towards the ground, push yourself back up, and then pull the dumbbell in your right hand up to your chest and the lower it back down.
- Step 4: Lower your chest down again, push yourself back up, and the pull the dumbbell in your left hand up to your chest and then lower it down.
- Step 5: Kick your feet back up under your body and lift the dumbbells slightly off the ground so that you are now in squat position.
- Step 6: Stand up and as you do use the momentum to lift the dumbbells up to your shoulders.
- Step 7: As soon as you get the dumbbells to your shoulders you are going to squat back down.
- Step 8: Now stand back up and as you do push press the dumbbells up over your head.
- Step 9: Bring the dumbbells back down to your waist. This completes one repetition.
Details
man makers is a calisthenics, free weights, and total body
exercise
that primarily targets the quads
and to a lesser degree also targets the abs, biceps, calves, chest, forearms, glutes, groin, hamstrings, hip flexors, lats, lower back, middle back, neck, obliques, outer thighs, shoulders, traps and triceps
...more
man makers is a calisthenics, free weights, and total body
exercise
that primarily targets the quads
and to a lesser degree also targets the abs, biceps, calves, chest, forearms, glutes, groin, hamstrings, hip flexors, lats, lower back, middle back, neck, obliques, outer thighs, shoulders, traps and triceps.
The only man makers equipment that you really need is the following:
dumbbells. There are however many different man makers variations
that you can try out that may require different types of man makers equipment or may even
require no equipment at all.
Learning proper man makers form is easy with the step by step
man makers instructions, man makers tips,
and the instructional man makers technique video on this page.
man makers is a exercise for
those with a expert level of physical fitness and exercise experience.
Watch the man makers video, learn how to do the man makers,
and then be sure and browse through the man makers workouts on our
workout plans page!
Tips
- Keep good form and keep your movements under control.
- Remember to breathe.
- You should feel it in your arms when you clean the dumbbells up to your shoulders.
Types
- Force Type: N/A
- Mechanics Type: Compound
Whoa - just did Man Makers for the first time yesterday (am I now a man...?) and they are like 6 exercises in one lol I did 3 sets of 5 reps at the end of my workout with a 30 lb dumbbell in each hand and they were exhausting. These are definitely a great full body exercise and a great exercise to do in a HIIT style workout at the very end to burn yourself out though. Give them a try!