Man Maker
Hands on the dumbbells: push-up, row left, row right, feet in, clean the bells to the shoulders and stand, then a thruster overhead; that is one rep.
How to do it
Setup
Plank with a hand on each dumbbell, feet wide.
Steps
- Do a push-up on the dumbbells.
- Row one bell to the hip, hips square.
- Row the other bell the same way, then jump the feet in.
- Clean the bells to the shoulders and stand, then squat and press them overhead in one thruster.
- Lower the bells to the floor; that is one rep.
Common mistakes
Hips see-sawing on the rows: the plank rules the row; brace first. Standing up before the clean: the bells come to the shoulders from the low position. Pressing without the squat drive: the thruster is legs first, arms second.
Breathing
Exhale on the push-up, on each row and on the press.
