Man Maker: The Ultimate All-in-One Exercise For Strength and Endurance

Are you looking for an exercise that really challenges you, saves time, and still works your whole body? Then you should definitely try the Man Maker!

The Man Maker is a true 4-in-1 move that combines several classic exercises: push-ups, renegade rows, squats, and thrusters.

One single set and you'll be working your chest, back, legs, shoulders, and core. Sounds brutal? It is – but it's just as effective.

In this article, we'll show you what a Man Maker is, what equipment you need for it, and how to cleverly incorporate the exercise into your workout.

What is a man maker?

The term “man maker” sounds like a big claim at first—and in a way, it is. Because this exercise is really tough.

The Man Maker is not a single movement, but a combination of four exercises that flow seamlessly into one another:

1. Push-up – a push-up from the plank position.

2. Renegade row – one-armed rowing with dumbbells, immediately afterwards.

3. Squat – step forward into a standing position and lower yourself into a squat.

4. Thruster – from the squat position, explosively push the dumbbells above your head.

Everything flows smoothly, without any breaks in between. This gives you a 4-in-1 exercise that challenges your whole body—strength, core, endurance, and coordination.

What equipment do I need for the Man Maker?

The beauty of the Man Maker: you need almost nothing. No fancy machines, no huge setup—just two dumbbells, and you're ready to go.

• Dumbbells: It's best to use ones with flat edges (hex dumbbells) so that they lie stable on the floor during push-ups and rowing. Weight? It's better to start moderately. The exercise is so complex that even with medium-weight dumbbells, you'll be completely exhausted.

• Firm surface: A stable floor is essential because you support your entire body weight during push-ups and rows. A non-slip mat can also be comfortable, but is not a must.

As you can see, with just two dumbbells, you can get a complete full-body workout—and that's exactly what makes the Man Maker so awesome.

Which muscles and fitness areas does the Man Maker train?

The Man Maker is one of those exercises where, after just a few repetitions, you realize: this really works everything.

Lower body – the foundation

• Quadriceps (front of thighs): Every squat and thruster forces your quads to fire properly.

• Gluteus (buttocks): Your gluteal muscles are the engine for upward movement. Without them, you won't be able to get out of a squat or extend your legs during a thruster.

• Hamstrings (back of thighs): Stabilize movement, support hip extension, and provide control when lowering.

Upper body – pressure and tension in one

• Chest & triceps: Push-ups put your chest and arm muscles under enormous strain. You will feel the fatigue especially when doing a high number of repetitions.

• Back & biceps: Renegade rows target the latissimus dorsi, trapezius, and biceps. You're not only training strength here, but also stability, because you're pulling the weight with one arm while the rest of your body has to hold it steady.

• Shoulders: During thrusters, they take over the final control and extend the dumbbells above your head. The front deltoids in particular work hard here.

Core – the invisible powerhouse

The heart of the Man Maker is your core. Without a stable core, you would tip over during rows, buckle during squats, or arch your back during thrusters.

• Straight abdominal muscles: Hold the torso in the plank position.

• Oblique abdominal muscles & transversus: Provide stability against rotational torque when you are only pulling a dumbbell.

• Back extensors: Keep you upright in the squat and stable during overhead movements.

Fitness & Coordination

And now for the extra feature that makes the Man Maker so special: it not only trains your muscles, but also your cardiovascular system and coordination.

• After a few repetitions, your pulse rate increases as it would during interval training.

• By combining different movements, your body learns to work efficiently and fluidly—timing, body tension, movement rhythm.

Bottom line: The Man Maker is not an isolation exercise, but a complete training session in one movement. Strength, endurance, stability, and coordination—all at the same time.

How do I perform the Man Maker correctly?

At first glance, the Man Maker looks complicated because it combines several exercises. But once you get the hang of the sequence, everything flows smoothly.

Important: Take the time to learn the technique properly—only then should you step on the gas.

Step-by-step instructions

1. Starting position: Stand with your feet shoulder-width apart, holding the dumbbells in your hands. Lower yourself down and place the dumbbells parallel to the floor so that you end up in a stable plank position. Keep your core tight and your back straight.

2. Push-up: Perform a clean push-up on the dumbbells. Lower your chest to the floor in a controlled manner, extend your arms, and keep your core stable. Do not let your back sag.

3. Renegade Row: Now alternately lift a dumbbell up towards your hip. First on the right, then on the left. Make sure your body doesn't tilt to the side – keep your core engaged!

4. Stand up: Jump or step forward with both feet in a controlled manner until you are in a squatting position. Keep the dumbbells in your hands.

5. Squat: Stand up straight and bring the dumbbells up to shoulder height (front rack position). Immediately lower yourself into a deep squat. Chest out, weight on your heels, back remains neutral.

6. Thruster: Explosively push yourself up from the squat and extend the dumbbells above your head in one fluid motion. Fully extend your arms and engage your core.

7. Return to the starting position: lower the dumbbells again and immediately proceed to the next repetition.

Technical tips for better quality

• Control your pace: Don't rush at the beginning. Performing the exercise correctly is more effective than 10 sloppy repetitions.

• Your core is your insurance: keep your core tense at all times, otherwise your back will slump.

• Use your breathing: exhale during push-ups, take a deep breath during squats, and exhale forcefully during thrusters.

• Choose your weight wisely: it's better to go lighter and use clean technique—the exercise will still challenge you.

What should I pay attention to when training Man Maker?

The Man Maker is extremely effective—but only if you perform it correctly. The many partial movements can quickly lead to technical chaos.

To get the most out of it and avoid injury, keep the following points in mind:

1. Technique over weight

Sure, it's tempting to grab the heaviest dumbbells right away. But trust us: even with a moderate weight, a few reps will get you sweating. It's better to start light and perfect your technique—you can always increase the weight later.

2. Always engage your core

Your core is your safety belt when doing man makers. Whether you're doing push-ups, rows, or thrusters, your core must be constantly engaged. A sagging back not only ruins the exercise, but also damages your lumbar spine.

3. No shortcuts in the movement sequence

Many people “cheat” by only going halfway down during push-ups or not squatting deeply enough. This may seem efficient, but it reduces the training effect. It is better to do fewer repetitions—but make sure each one is performed correctly and fully.

4. Balance in the rows

When performing renegade rows, it is tempting to tilt your body to the side to lift the weight. Keep your hips and chest parallel to the floor and pull the barbell in a controlled manner. Core tension will keep you straight.

5. Thruster with leg power

Many people make the mistake of pushing the thruster almost exclusively with their arms. Remember: the power comes from extending your legs; your arms are just an extension. This will help you do more reps and protect your shoulders.

How can I effectively incorporate the Man Maker into my training?

The Man Maker isn't just “nice to have,” it's a real game changer. But the question is: where's the best place to put it? Here are a few ideas:

1. As a finisher for that extra kick

Have you already done your main exercises? Then finish off with 3–4 rounds of 8–10 man makers. We promise: after that, you'll know what full-body conditioning means.

2. As a standalone workout

Sometimes you don't want to spend half an hour fiddling around, you just want an exercise that challenges you right away.

A particularly tough variation on this: Tabata.

• 8 rounds of 20 seconds of work, 10 seconds of rest.

• As many man makers as possible in 20 seconds.

• After 4 minutes, you'll be completely exhausted—I promise.

The advantage: Extremely time-efficient, maximum heart rate, complete full-body workout.

3. In conditioning/Metcon

The Man Maker fits perfectly into AMRAPs, EMOMs, or interval formats. For example:

• 10 minute AMRAP: 6 Man Maker, 10 Burpees, 12 Lunges.

• Or EMOM: Minute 1 = 8 Man Maker, Minute 2 = 10 Air Squats, Minute 3 = Rest → 6–10 Runden.

4. As a strength endurance challenge

If you want to test your mental toughness: Choose a moderate weight and go for a high number of repetitions—e.g., 50 or even 100 Man Makers against the clock. Sounds crazy? It is. But that's exactly what makes this exercise so notorious.

Why you should try the Man Maker

The Man Maker is not just an exercise—it is a complete workout in one movement.

With just two dumbbells, you can train your strength, endurance, core, and coordination all at once—and in no time at all.

So, give it a try. Start with a light weight, make sure your technique is correct, and feel how much power this one exercise has.