12/12/2025
💪The Dumbbell Man Maker💪
This exercise is less a single movement and more a continuous, metabolically demanding circuit that hits every major muscle group in one brutal, beautiful sequence.
Setup:
-Place two dumbbells of equal, manageable weight on the floor, shoulder width apart.
-Grip the handles and assume a high plank position.
-Focus on using a weight you can safely press overhead.
How To:
Move through this sequence without stopping until the repetition is complete:
-Push-up: Grip the dumbbell handles, maintaining a tight plank. Perform one full push-up.
-Renegade Row: Immediately following the push-up, perform a row with the left dumbbell, driving your elbow toward the ceiling. Perform a row with the right dumbbell.
-Hips Forward Transition: Bring your feet forward toward the dumbbells (like a forward jump) to assume a semi-squat position.
-Clean to Overhead Hold: Drive your hips forward to explosively clean the dumbbells up. As you stand up, transition the movement into a full press, locking the weight into an overhead hold position.
-Return to Floor: Slowly and with control, lower the dumbbells back down to the floor for the starting position to begin the next rep.
Why We Use It:
-Ultimate Full-Body Conditioning
-High Metabolic Demand
-Enhances Core Stability
-Improves Coordination & Endurance
Coaching Cues:
-Plank First: Maintain a rigid, straight line from head to heels during the push-up and row phases; do not let your hips sag or rotate.
-Overhead Control: The transition to the overhead hold must be controlled, using your core and stabilizing muscles to lock the weight in place.
-Hip Extension is Key: Use a powerful hip drive to assist both the Clean and the Press.
-Breathe and Brace: Exhale forcefully on the clean and press, and brace your core throughout the entire sequence.
Ready for a new fitness standard? Come conquer the Dumbbell Man Maker this Friday!
