The Man Maker is one of the most comprehensive and demanding exercises you will find in your workout routines. This movement is a full-body exercise that works all the muscle systems in your body and hardly requires any equipment. It’s an exercise for those who have reached a certain level in CrossFit, as it involves several basic exercises such as the plank, rowing, and burpees, a technique we recommend you master when performing the Man Maker.

Read on to find out what it is, how to perform it, and which muscles are working when you do this exercise. 

What is a Man Maker? 

The Man Maker involves a combination of several functional exercises that you have probably already done in your workouts, such as the plank, rowing, burpees, or squats. This exercise is complex because it has to be performed in a single sequence, hence the need for a perfect technique.

You will hardly need any equipment to perform it, only a pair of hexagonal dumbbells or kettlebells. It is important to place them firmly on the surface to prevent them from wobbling, which could make you fall. One of the great advantages of introducing the Man Maker into your exercise routine is that, since it works most of the body's muscle groups at once, you won't feel that a specific muscle group suffers, something that could slow down your workout.

Also, you can modify this exercise if you feel tired from training the previous day. In any case, if you want to modify this exercise or you have any concerns, you can ask your coach, as they can give you advice and the necessary instructions to perform the Man Maker correctly. 

How to perform a Man Maker 

Do you want to know how to perform a Man Maker step by step? Find our detailed explanation on how to start below: Steps to follow: 

1. First, get into a plank position with each hand resting on a dumbbell. 

1. Once you are in the starting position, do a full arm flexion by bringing your thighs and hips towards the floor. 

1. Next, bring one of the dumbbells to your chest in a rowing motion, and then set the dumbbell down again. Repeat this movement with the other hand. If you are up for it, you can do a push-up between one rowing motion and the next. 

1. When you finish, do a controlled jump by bringing your feet forward, without releasing the weights. It is best to keep your feet outside the weights to facilitate the next step. 

1. Once your feet are firmly on the floor and positioned at shoulder width, start the squat. When you are performing the squat, take the opportunity to gain momentum and do a weight load on the shoulders to do the thruster (well, part of it). From there, perform the shoulder press. 

1. Return to the starting position for the next repetition. 

As you can see, the Man Maker is a very comprehensive exercise that involves rapidly performing many movements. Therefore, it is not recommended for people who are new to CrossFit. Also, keep in mind that the weight should allow you to do as many repetitions as possible. In the following video, you can see the Man Maker technique in detail: 

What muscles are you working when you perform a Man Maker? 

If there is one thing the Man Maker is known for, it’s that it works a large number of muscle groups, as we have mentioned throughout this article. These are the main ones: 

• Triceps 
• Biceps 
• Dorsal muscles 
• Abdomen 
• Trapezius muscle 
• Quadriceps 
• Femoral muscles 
• Pectoral muscles 
• Deltoids 
• Lumbar muscles (lower back) 
• Hamstrings 

As several joints are involved, remember to always maintain a good posture with your knees bent and your back and trunk upright. For safety, we recommend that you always train with extra protection, e.g. sports knee pads, wrist guards, weighted belts, or grips, to avoid injuries. Start doing Man Makers, and you will be unstoppable in your workouts.