Man Maker
A dumbbell complex combining a push-up, renegade rows, a squat clean and an overhead press in one rep. It works nearly every major muscle group and builds conditioning.
Primary muscles
- Chest (Pectoralis Major)
- Lats (Latissimus Dorsi)
- Quadriceps
- Front Delts
- Glutes (Gluteus Maximus)
Secondary muscles
- Triceps
- Rhomboids
- Abs (Rectus Abdominis)
- Obliques
- Hamstrings
- Cardiovascular System
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 60–120s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with a pair of hex dumbbells on the floor at your feet.
Squat down, place your hands on the dumbbells and step or jump the feet back into a push-up position.
Perform a push-up, then row one dumbbell and then the other while keeping the hips square.
Step or jump the feet back toward the hands.
Clean the dumbbells to the shoulders into a squat, then stand and press them overhead.
Lower the dumbbells and return to the floor for the next rep.
Breathing: Exhale on each effort (push-up, row, press) and inhale during the transitions.
Coaching tips
Hips steady on the rows
Feet wide for balance
Smooth, not rushed
Common mistakes
Hips sagging in the plank
Twisting during the rows
Rounding the back when picking up the weights
Pressing with a leaning torso
Safety notes
Use hex dumbbells that will not roll under your hands.
Choose a light weight; form breaks down quickly as fatigue builds.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.