Dumbbell Man Maker

Technique

The dumbbell man maker combines several movements into one rep: a push-up and two renegade rows on the dumbbells, a jump back to the feet, a squat clean and an overhead press. Because it trains the whole body and raises the heart rate quickly, it is often used as a finisher or as the centrepiece of a short, demanding conditioning workout.

Steps

1. Place two dumbbells on the floor shoulder-width apart, get into a plank holding them and do one push-up
2. Row the right dumbbell to your hip, lower it, then row the left one while keeping the hips square
3. Jump or step your feet toward your hands, then clean the dumbbells to your shoulders as you squat down and stand up
4. Press both dumbbells overhead, lower them to the shoulders and then to the floor to start the next rep

Common mistakes

• Letting the hips sag or twist during the rows
• Rushing the clean and press so the lower back arches overhead

Variations

• Man maker without the push-up for beginners
• Dumbbell burpee with no rows or press

FAQ