Get ready to crank up your gym game to a whole new dimension because we’re about to unveil an exercise dynamo – the legendary “man maker”!

Hold onto your dumbbells and buckle up for an exhilarating journey into a heart-pounding world of fitness greatness.

But hey, hold up a second – what’s the scoop on these man makers, you ask? Are they the secret sauce to transforming mere mortals into fitness titans? Brace yourself as we delve headfirst into man maker magic, where sweat meets determination during a muscle-burning, calorie-torching drill at AFAC gym in Thornton, Colorado.

What Are Man Makers at the Gym?

The term “man maker” might sound a bit intense, but this exercise is all about building strength, improving endurance, and challenging yourself.

Also called a (wo)man maker, human maker, and people maker, the man maker is a slower, more deliberate burpee that seamlessly blends several distinct movements into one fluid motion. As an exercise borrowed from CrossFit athletes, this powerful combo includes high planks, push-ups, single-arm rows, squats, overhead presses, and thrusters. By weaving these actions together, man makers provide a comprehensive workout that engages multiple muscle groups simultaneously.

Don’t let the name intimidate you – while man makers are a more advanced exercise, they can be a valuable addition to your fitness routine once you’ve built a solid foundation of knowledge and experience. At AFAC gym, we believe in gradual progression and will do everything we can to ensure your victory every step of the way.

What Muscles Do Man Makers Work?

A key advantage of man makers is their ability to target a wide range of muscles in your body. As you perform the exercise, you’ll engage your:

Back — The rows strengthen your upper back, including the lats, traps, deltoids, and rhomboids.
Shoulders — Shoulder muscles such as the deltoids and trapezius work during the rows, push-ups, and thrusters.
Biceps — Rows, push-ups, and presses activate your biceps.
Core — Man makers challenge your core stability throughout the exercise, helping you build a strong midsection.
Glutes — These muscles are essential for rising out of the squat position.
Hamstrings and Quads — The squat clean thruster motion targets your hamstrings, quads, and glutes.

By engaging so many muscle groups, man makers create a comprehensive workout that not only builds strength but also improves overall stability and coordination.

Benefits of Doing Man Makers at the Gym

So, you might be wondering, what’s the fuss all about? Why should you invite man makers to join your workout party? Picture this: a full-throttle exercise that electrifies your entire body, ignites your metabolism, and leaves you gasping for more (in the best possible way, of course). Get ready to unravel the mysteries of this all-encompassing, pulse-pounding phenomenon that will have you wondering how you ever survived your gym routine without it.

Develop a Stronger Core

A strong core is the foundation of a healthy body, and man makers work your core from different angles. Whether you’re holding a high plank, stabilizing during push-ups and rows, or powering through a thruster, your core muscles play a crucial role. Developing a strong core not only enhances your performance in the gym but also supports your daily activities and reduces the risk of injuries.

Improve Your Overall Performance

The combined cardio and strength-building nature of man makers can have a positive impact on your overall fitness. As you become proficient in this exercise, you may notice improvements in other aspects of your training, such as Olympic lifts, sprinting, box jumps, and squats. The endurance and strength you build through man makers can transfer to various exercises, making your entire workout regimen more effective.

Enhance Your Power Output

Power is a significant component of man makers, especially during transitions between movements. Your ability to move efficiently from a plank to rows and then into a squat and thruster requires power and explosiveness. Strengthening these aspects can lead to improved stability, balance, and coordination, which will positively influence your performance in other exercises.

Focus on Functional Power

The man maker amplifies your training by fostering functional power and strength. From top to bottom, this exercise engages and strengthens your shoulders, chest, arms, and posterior chain. The unique fusion of movements — incorporating push-ups, presses, squat cleans, and even elements of a burpee — encapsulates functional strength, plyometrics, and resistance training. If there’s an exercise that hones pure strength, the man maker takes the crown.

Ignite Calorie Burn

For those on a journey toward optimal body composition and shedding body fat, the man maker is your calorie-torching ally. Given its intricate nature, intensity, and demanding exertion, the man maker transforms you into a formidable calorie-burning machine. When compared to standard resistance training exercises, this multifaceted movement can yield twice the calorie burn per rep.

Elevate Muscular Endurance

The man maker isn’t just a set of motions; it’s an all-in-one cardiovascular workout. It swiftly challenges both your aerobic and anaerobic thresholds, effectively enhancing your muscular endurance. By amalgamating elements of push-ups, burpees, squat cleans, planks, renegade rows, and presses into a seamless sequence, this exercise inevitably bolsters various aspects of your athletic performance, with endurance taking the lead.

How to Do Man Makers at the Gym

Before attempting man makers, make sure you’re comfortable with foundational movements like burpees, planks, push-ups, and squats. Once you’ve established this groundwork, follow these steps to master the man maker:

Grab two dumbbells. If you’re a beginner, start with dumbbells that are about half the weight of what you would normally use for a challenging set of 8 traditional dumbbell overhead shoulder presses.
Start off by placing your two dumbbells right in front of your feet. Sink into a squat, lowering your hips, and keep your palms gripped on the dumbbells. Oh, and don’t forget – your core’s the VIP here, so make sure it’s engaged and your neck and back are in a straight, neutral pose. This tuck stance is where your man maker journey kicks off.
From the tuck position, while still holding onto the dumbbells, propel your feet backward, landing you in a push-up position. Your job is to distribute your weight between your palms and the balls of your feet while keeping your body in a straight line.
Drop your elbows close to your sides and dive into a full-blown push-up, lowering your chest and legs to the floor.
Push back up to your straight-arm plank position while maintaining iron-straight alignment from head to heels during the push-up.
If the push-up portion feels too difficult, then no sweat – you can opt for the knee-down version.
Now that your push-up is accomplished and you’re still in plank mode, it’s time to row your dumbbells. Spread your feet a little wider apart to give yourself better balance.
Row the right dumbbell with your right arm, then repeat with your left arm. As you row one arm at a time, squeeze your shoulder blades together to make your mid-back muscles work.
After you’re done rowing each dumbbell, bring your feet forward until they’re underneath you and you’re still holding the dumbbells on the floor. Keep your knees bent and spine as straight as possible. Now it’s time to do a squat-clean.
Swing the dumbbells back behind you a little bit to give you momentum to stand up. Then swing the dumbbells forward, stand up, and bring the dumbbells to the top of your shoulders in a continuous movement.
With the dumbbells resting on your shoulders and your feet shoulder-width apart, lower into a squat.
Push back up to standing position while you press both dumbbells over your head with your arms fully extended.
Bring your dumbbells back to your shoulders.
Sink into a deep squat and reverse-clean your dumbbells to the ground.
This brings you back to the starting point – a tuck stance with your spine straight and your hands holding the weights on the ground.
Repeat for the desired number of reps.

Conquering Man Makers with Expert Guidance

At AFAC gym, we understand that every exercise deserves a careful approach to ensure optimal results and prevent injury. When it comes to tackling the mighty man maker, we’ve gathered a collection of training tips that will guide you through the intricacies of this complex movement. With a focus on form, efficiency, and gradual progression, this expert advice will empower you to conquer man makers with confidence. Let’s delve into the finer points of this exercise, allowing you to unlock its full potential under our watchful guidance.

Master foundational exercises like burpees and squats before attempting man makers.
Begin with lighter weights to focus on proper form and fluidity.
Keep your core engaged and maintain a neutral spine throughout the movement.
Keep the dumbbells close to your body to ensure efficient and controlled transitions.
Practice individual movements before combining them into a complete man maker.

Maximize Your Potential with Man Makers at AFAC Gym

Are you ready to challenge yourself and elevate your workout routine? Man makers at AFAC gym provide a dynamic and effective way to strengthen your entire body while improving endurance, power, and coordination. By engaging various muscle groups and promoting full-body movement, man makers offer a unique exercise experience that’s both rewarding and challenging.

Don’t let the complexity intimidate you – at AFAC gym, our personal trainers are here to guide you through the process, ensuring your success as you master this invigorating exercise. Incorporate man makers into your fitness routine and witness the transformative impact they have on your strength, endurance, and overall well-being. Remember, fitness is about progress, and we’re here to help you unlock your true potential, one rep at a time.

Whether you need assistance learning how to perform man makers or want a customized fitness program that aligns with your goals, the personal trainers at AFAC gym are always here to support your efforts so you’ll see the results you’re working so hard for. That’s why we’re the best gym in Thornton, Colorado.

If you’d like to learn more about AFAC gym and our incredible array of strength training and cardio equipment – as well as our unique offerings like daily group classes, cryotherapy, hydro massage, and our rock climbing wall and cave, we hope you will visit us for a personalized tour. Our team will be happy to help you. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.