https://www.youtube.com/watch?v=iMNnvhg1JcM
I call these WOMAN MAKERS! 😀
It is probably obvious why I call them “Woman makers” instead, basically because I am female and I am cool like that; but don’t get offended men, because they are formally called “man-makers”.
Now the majority of you are probably thinking “WHAT IN GOD’S NAME IS THIS” and I don’t blame you because in ordinary gyms, you don’t normally see this workout being performed BUT in a CrossFit gym, oh yeah this workout is being done like no tomorrow baby, lol. I would know.. just ask me how 🙂
If none of you have tried this particular exercise, look out because it is no joke and no easy movement and imagine having to do this timed (having to get so many done in under a certain time) – yes I was THAT person. I however, used about 20-25 lb dumbbells .. so that didn’t make my job any easier and some people use heavier than that and others go lighter – doesn’t matter because this workout isn’t easy. I will start by saying that this workout is performed differently depending on the CrossFit box and who is teaching you, so don’t be alarmed by the video up top, some people perform it this way and others add other things to it but this video will give you an idea on how to perform the movement, good luck 🙂
How Do You Perform A ‘Man-Maker’:
- Start with positioning a pair of dumbbells (that you know will be easy for you to do with this movement) in front of you, parallel to each other. You will want to keep your back flat, bend forward, and squad down grasping the dumbbells.
- Initiate the movement by kicking one leg back and the other so that you are in the push up position while holding onto the dumbbells. You will do a one-arm row on each side (bring the elbow up as high as you can)
- Hop with your weight forward and rise up by cleaning the weights (bring dumbbells up to shoulder level), descend into a squat, and explosively rise up, then press weights overheard to full arm extension.
- you will lower the dumbbells back to shoulders, then bend over as you squat down to return the weights back to the floor in front of you
- Repeat for the recommended repetitions
As you can tell this movement can be highly difficult for beginners and with few steps, there is still a technique involved so that you minimize injury. The important part not choosing too heavy of dumbbells to do this movement because that can be the DIFFERENCE between hurting yourself and making it all the way through.
What Muscles Are Worked:
- Quads
- obliques – to a lesser degree
- shoulders
- biceps
- groin
- chest
- traps
- forearms
- abs
- calves
- middle back
- triceps
- lower back
- glutes
- hamstrings
- hip flexors
- and outer thighs
- lats
As you can tell it targets a lot of the body and muscles – because this exercise is considered a total body exercise and calisthenics workout. You really will feel this exercise throughout the body and while I don’t recommend beginners to do this exercise without first trying it with very low weight, I do recommend implementing it to your workout for those who need a good total body day!
A good challenge with these is to see how many you can do in under 1 minute or under 2 minutes if you feel like a warrior 🙂 I had to do them within 2-3 minute ranges and on a bad day, sometimes 4-5 minutes intertwined with other workouts.
Hopefully all of you are feeling extra adventurous and if so, I want to hear how many you did under that 1 minute or 2 minute 🙂
Fitness WonderWoman,
Shay-lon xo
Be the best version of you 
Omg. I cant do that… omg
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Oh you can do it! lol 🙂 never say can’t , say try 🙂
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