The man-maker is a sequence of exercises combining a dumbbell front squat, military press, renegade row, and sprawl. Between these movements it challenges muscles across the body, along with the cardiovascular system. It can be performed for rounds or for time as a single full-body exercise or as part of a fat-loss or athleticism-focused workout.


  1. Hammers the shoulders, legs, arms, back, and core
  2. Serious cardiovascular challenge and calorie burn
  3. Total-body training in a single movement

Man-maker Images


Man-maker Instructions

Man-maker muscle diagram
  1. Position a pair of light-weight dumbbells in front of you, parallel to each other. Keeping your back flat, bend forward and squat down, grasping the dumbbells. This is your start position.
  2. Initiate the movement by kicking one leg back, then the other so that you’re in the push-up position, holding onto the dumbbells. Your weight should be on your toes and hands. Do a one-arm row for each side, bringing your elbow up as high as you can.
  3. Hop your feet forward and rise up by cleaning the weights, bringing them up to shoulder level, palms facing forward as you hop a second time. Descend into a squat and explosively rise up, then press the weights overhead to full arm extension.
  4. Lower the dumbbells back to your shoulders, then bend over as you squat down to return the weights back to the floor in front of you. Repeat for reps.