Tired of regular exercises? And looking for an intense full-body exercise that targets multiple muscle groups and boosts your overall strength? Look no further than the Man Makers! This compound movement combines elements of a push-up, renegade row, squat, and overhead press, providing a challenging and effective workout.
In this article, we will guide you through the step-by-step process of performing Man Maker correctly. So, grab your dumbbells and let’s get started!
What are Man Makers?
Man Makers are a challenging compound exercise that can help you build strength, increase endurance, and improve overall fitness.
They typically involve a push-up, renegade row, squat, and overhead press. This full-body exercise engages multiple muscle groups, including the chest, shoulders, back, arms, abs, and legs.
Benefits of Man Makers
Incorporating Man Makers into your fitness routine offers several benefits:
1) Full-body workout
Man Makers engage multiple muscle groups, providing a comprehensive workout in a short amount of time. An advantage of full body workout is that it can be a good inclusion in your routine if you are just starting out or if you are trying to do hiit (high intensity interval training). Also, this full body workout is good for keeping all your muscles toned.
2) Increased strength
By targeting various muscle groups simultaneously, Man Makers help improve overall strength and muscular endurance.
This increase in strength can also be increased more if you lift heavy weight, challenging weight (dumbbells while doing man-makers)
3) Calorie burning
The high-intensity nature of Man Makers helps burn calories and promote weight loss. Full body muscles get active during this exercise, this leads to more calorie burn in less time. A perfect exercise for weight loss as well as strength building.
4) Functional fitness
Man Maker simulates real-life movements and help improve coordination, balance, and stability.
As it also engages core muscles in huge amounts, it is great exercise to get abs. Hence, a great exercise to increase your functional fitness and stability as it trains your core muscles a lot.
5) Time-efficient
As a compound exercise, this amazing exercise saves time by targeting multiple areas of the body in one movement.
You don’t have to think and allocate time for different muscle groups. You can increase the sets and repetitions of this exercise itself to get the results.
Man Makers: Muscles Worked
Man makers primarily work the following muscles:
1) Chest
The chest muscles, specifically the pectoralis major, are engaged during the push-up portion of the man maker. This exercise helps to develop upper body strength and improve overall chest muscle definition.
2) Shoulders
The shoulder muscles, including the deltoids and trapezius, are heavily involved in man makers. The movement requires the deltoids to stabilize and control the weight during the push-up and overhead press phases, while the trapezius muscles assist in the rowing motion.
3) Back
Man makers target the muscles of the upper back, including the latissimus dorsi, rhomboids, and trapezius. The rowing action involved in this exercise helps to strengthen and develop these muscles, enhancing posture and overall back strength.
4) Arms
The biceps and triceps muscles are engaged during different phases of the man maker. The biceps assist in the rowing motion, while the triceps are activated during the push-up and overhead press portions. This exercise contributes to stronger and more defined arms.
5) Core
Man makers require significant core stability and engagement to maintain a proper plank position throughout the movement. The abdominal muscles, including the rectus abdominis, obliques, and transverse abdominis, work together to stabilize the spine and maintain balance.
6) Legs
Although the primary focus of man makers is on the upper body, the exercise also engages the lower body muscles. The legs are involved in the initial squat and jumping portions of the movement, which primarily target the quadriceps, hamstrings, and glutes.
Preparing for Man Makers
- Before attempting to do a Man Maker, it’s important to ensure you have the necessary equipment and space.
- You will need a set of dumbbells appropriate for your fitness level and enough space to perform the exercise without any obstructions.
- Additionally, warm up your body with some light cardio exercises and dynamic stretches to increase blood flow, flexibility, and reduce the risk of injury.
Proper Form and Technique
Maintaining proper form during Man Maker is crucial for maximizing the benefits and reducing the risk of injury. Here are some key points to keep in mind:
- Starting position: Begin in a push-up position with your hands shoulder-width apart, gripping the dumbbells. Your feet should be slightly wider than hip-width apart.
- Push-up: Perform a push-up by bending your elbows and lowering your chest towards the ground while keeping your back straight and core engaged.
- Renegade row: From the push-up position, lift one dumbbell off the ground, pulling it towards your chest while keeping your elbow close to your body. Alternate sides.
- Squat: After the renegade row, transition into a squat position by bending your knees and lowering your hips. Keep your back straight and core engaged.
- Overhead press: From the squat position, push through your heels and extend your legs while pressing the dumbbells overhead. Fully extend your arms and engage your shoulder muscles.
- Reverse the movement: Reverse the sequence by lowering the dumbbells back to the starting position and repeating the exercise for the desired number of repetitions.
Variations of Man Makers
Once you have mastered the basic Man Maker, you can explore different variations to add variety and challenge to your workouts. Here are a few variations to consider:
- Weighted Man Makers: Increase the intensity by using heavier dumbbells or adding weight plates.
- Renegade Row Man Makers: Focus on the back and arm muscles by performing additional renegade rows.
- Burpee with Man Maker: Combine the Man Maker with a burpee for an even more challenging exercise.
Incorporating Man Makers into Your Workout Routine
To incorporate Man Maker into your workout routine, consider the following guidelines:
- Frequency: Perform Man Makers 2-3 times per week, allowing at least one day of rest between sessions to allow for recovery.
- Sets and repetitions: Start with 2-3 sets of 8-10 repetitions and gradually increase the number of sets and repetitions as your strength improves.
- Rest: Take short rest periods of 30-60 seconds between sets to maintain intensity and keep your heart rate elevated.
Common Mistakes to Avoid
When performing Man Makers, it’s important to be aware of common mistakes that can compromise your form and hinder your progress. Here are some mistakes to avoid:
- Poor push-up form: Ensure your back remains straight and your core is engaged throughout the push-up.
- Improper renegade row: Keep your elbow close to your body and avoid excessive twisting or swinging of the torso.
- Incorrect squat technique: Maintain proper squat form by keeping your knees aligned with your toes and avoiding rounding of the back.
- Lack of stability during overhead press: Focus on stabilizing your core and shoulders while performing the overhead press.
- Rushing the exercise: Perform a Man Maker at a controlled pace to maintain proper form and maximize results.
Safety Tips
To perform a Man Maker safely and effectively, consider the following tips:
- Start with lighter weights: Begin with lighter dumbbells to ensure proper form and gradually increase the weight as you become more comfortable and confident.
- Listen to your body: If you experience any pain or discomfort during the exercise, stop immediately and consult with a fitness professional.
- Stay hydrated: Drink plenty of water before, during, and after your workout to stay hydrated and maintain optimal performance.
Conclusion
Man Maker is a challenging and effective exercise that can take your fitness journey to the next level. By targeting multiple muscle groups simultaneously, this compound movement helps improve strength, endurance, and overall fitness.
Remember to prioritize proper form, start with lighter weights, and gradually progress as you become more comfortable. So, incorporate Man Makers into your workout routine and enjoy the benefits of this full-body exercise.
FAQs
Q1: Can Man Makers be done at home?
Yes, Man Makers can be done at home if you have the necessary equipment and space. Good thing about this full body workout is that it can be done anywhere. You just need a dumbbell and if you don”t have it you can do it without any weight.
Q2: How many Man Makers should I do in a session?
Start with 2-3 sets of 8-10 repetitions and adjust based on your fitness level and goals. Start slow and record your repetitions and then you can decide how many and how much you can do and should do.
Q3: Can I incorporate Man Makers into a circuit training workout?
Absolutely! Man Makers can be a great addition to a circuit training routine, providing a full-body challenge. It is generally better to include it in your circuit training for better calorie burn and better impact on your health.
Q4: Are Man Makers suitable for women?
Yes, Man Makers are suitable for individuals of all genders and can be modified based on individual fitness levels.
Q5: Can Man Makers help improve core strength?
Yes, Man Maker engages the core muscles throughout the exercise, helping to strengthen and stabilize the core.
Q6: Can beginners do Man Makers?
Yes, beginners can do Man Makers, but it’s important to start with lighter weights and focus on maintaining proper form. Start slow and overtime you can do more with heavier weights.
Q7: How many calories can I burn with Man Makers?
The number of calories burned during Man Makers depends on factors such as body weight, intensity, and duration. On average, you can expect to burn around 8-10 calories per minute. The more intense and hard you go the more you will burn. The more weight you use the more you will burn calorie.
Q8: Are Man Makers suitable for weight loss?
Yes, Man Maker can be a beneficial exercise for weight loss due to their high-intensity nature and ability to target multiple muscle groups.
Q9: Can I do Man Makers without dumbbells?
While dumbbells are typically used for Man Maker, you can modify the exercise by using other equipment like kettlebells or even just your body weight.
Q10: How long does it take to see results from Man Makers?
Results can vary depending on individual factors such as fitness level and consistency. With regular practice and a balanced diet, you can expect to see improvements in strength and muscle tone within a few weeks.
