Man Makers
Start in a plank with hands on dumbbells. Perform a push-up, row one dumbbell on each side while keeping the hips square, then jump or step the feet toward the hands. Clean the dumbbells to the shoulders, squat, and drive straight into an overhead press. Move with control; this is a full-body conditioning lift.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Start in a high plank with hands on dumbbells and feet set wide.
- Brace the core and row one dumbbell without rotating the hips.
- Row the other dumbbell with the same plank position.
- Jump or step the feet forward outside the dumbbells.
- Clean the dumbbells to the shoulders and stand tall.
- Press overhead, then return the dumbbells to the floor under control.
Watch for
- Hips twisting during the rows.
- Low back sagging in the plank.
- Rushing the clean so the dumbbells swing away.
Breathing
Exhale on each row and press, inhale during the resets.
Tip
Use hex dumbbells if available, because round dumbbells make the plank less stable.
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