Dumbbell Man Maker

Introduction

The Dumbbell Man Maker is probably the most complete and demanding HIIT movement that exists. This complex chains in a single repetition: push-up on dumbbells, renegade row each arm, clean and press. It recruits every muscle and elevates heart rate spectacularly. The ultimate exercise for working everything in minimum time.

Muscles Worked

Pectorals and triceps during push-up. Lats, rhomboids and biceps during row. Posterior chain for clean. Deltoids and triceps for press. Core permanently for anti-rotation stability.

Step-by-Step Execution

1. Starting: High plank, hands on dumbbells.
2. Push-up: Full push-up on dumbbells.
3. Left row: Pull left dumbbell to hip.
4. Right row: Pull right dumbbell to hip.
5. Jump forward: Jump feet to hands.
6. Clean: Clean both dumbbells to shoulders.
7. Press: Press both dumbbells overhead.
8. Return: Lower dumbbells, back to plank.

Protocol

• 3 x 6-8 reps, 2 min rest.
• EMOM 10: 3 man makers per minute.
• For Time: 30 man makers AFAP.

Safety

• Use hex dumbbells (non-rolling).
• Anti-rotation during rows.
• Moderate weight: 8-15 kg per dumbbell.

Variations

• No-press man maker (beginners).
• Single-arm man maker.
• Man maker + burpee jump.

Target Audience

Advanced level. The go-to movement for total conditioning in limited time.