There’s always one movement in a WOD, that you know is going to make the rest of your workout significantly more difficult. For me, that one movement, is the man maker. The man maker, is essentially a renegade row, combined with a CrossFit cluster. If you don’t know what a CrossFit cluster is, let me enlighten you, it’s when you combine two exercises complexes together. And in the case of the man maker, those two exercises are the dumbbell squat clean and thruster. Fun! We’re going to talk more about this brutal and highly effective exercise, benefits of the man maker, and how to do it.

Man Makers: The Ultimate Full-Body Strength and Conditioning Exercise

The man maker is one of the most demanding and dynamic exercises in functional fitness. It’s a movement that challenges your muscular endurance, coordination, cardiovascular capacity, and mental grit—making it a favorite among strength coaches, CrossFit athletes, and military-style training programs.

This compound movement combines a push-up, renegade row, squat clean, and dumbbell thruster into one complex sequence. The result? A full-body assault that develops strength, stamina, and power—one rep at a time.

What Are Man Makers?

A man maker is a high-intensity, multi-phase compound movement performed with a pair of dumbbells or kettlebells. It integrates multiple movement patterns including a push-up, plank row, squat clean, and overhead press (thruster), all in one repetition.

This isn’t a beginner’s exercise. It requires:

• Strength: to perform clean and press components under fatigue.

• Coordination: to sequence movements efficiently.

• Core stability: to maintain control and alignment under load.

“Compound exercises that incorporate multiple movement patterns simultaneously are more effective for developing functional strength and metabolic conditioning.” — Schoenfeld, Journal of Strength and Conditioning Research

The man maker isn't just functional—it’s brutally efficient.

Muscles Worked in Man Makers

Each phase of the man maker targets different muscle groups, making it one of the most comprehensive strength-conditioning movements you can perform.

1. Push-Up Phase

• Chest (Pectoralis Major)

• Triceps

• Anterior Deltoids

• Abdominals and Transverse Abdominis

2. Renegade Row Phase

• Latissimus Dorsi

• Rhomboids

• Rear Deltoids

• Biceps

• Obliques and Core Stabilizers

3. Squat Clean Phase

• Glutes

• Hamstrings

• Quadriceps

• Calves

• Trapezius

• Core (for transfer and stabilization)

4. Thruster Phase

• Deltoids (Anterior and Medial)

• Triceps

• Quadriceps

• Glutes

• Hip Flexors

In a single repetition, you activate every major joint and muscle group in your body—including pushing, pulling, squatting, and pressing mechanics.

Benefits of Man Makers

1. Develops Total-Body Functional Strength

Because the man maker combines multiple movement patterns, it builds strength across multiple muscle groups and movement chains. You’re training the body the way it actually moves—across planes, under load, and with momentum control.

“Multi-joint, multi-segment exercises increase the functional capacity of the muscular system more effectively than isolated movements.” — Behm et al., Sports Medicine

2. Burns a High Number of Calories

Man makers are metabolically demanding. You’re moving a significant load through space while using large muscle groups at a fast pace, leading to a high caloric burn.

3. Improves Muscular and Cardiovascular Endurance

Because man makers tax both the aerobic and anaerobic energy systems, they improve overall work capacity and build muscular endurance under fatigue—an essential adaptation for athletes and tactical populations.

4. Enhances Athletic Conditioning

This movement requires power, coordination, and timing, all of which translate into better athletic performance. It builds core strength, improves movement efficiency, and boosts explosive strength from the hips and shoulders.

How to Do Man Makers (Step-by-Step)

Equipment: Pair of dumbbells or kettlebells (moderate weight).

1. Start in a Plank Position
   Hold one dumbbell in each hand on the floor, shoulders stacked over wrists.

2. Push-Up
   Lower your chest to the ground between the dumbbells. Keep elbows close to your sides and your core braced.

3. Renegade Row (Right Arm)
   Row the right dumbbell toward your torso while keeping hips square to the ground.

4. Renegade Row (Left Arm)
   Repeat on the left side. Maintain a tight core to resist rotation.

5. Jump Feet Forward
   Explosively jump your feet toward your hands, landing in a low squat stance with the dumbbells still in hand.

6. Squat Clean
   From the bottom position, clean the dumbbells to your shoulders, using your hips and traps to pull the weight up while rotating your wrists.

7. Full Squat
   Immediately descend into a front squat with dumbbells racked at shoulder level.

8. Thruster
   Drive out of the squat and press both dumbbells overhead in one fluid motion.

9. Reset
   Lower the dumbbells back to the floor under control. That’s one rep.

Common Mistakes to Avoid

• Poor Push-Up Form
  Allowing the hips to sag or flare out places stress on the spine and shoulders. Maintain core tension and proper alignment.

• Rushed Transitions
  Each component should flow smoothly, not rushed. Momentum should be controlled—especially in the clean and thruster.

• Lifting Too Heavy
  Man makers are complex. Start with lighter dumbbells to master the sequencing and stability before adding load.

• Rounded Back in the Clean
  Maintain a flat back and proper hip hinge mechanics to avoid injury when moving from squat to clean.

• Lack of Core Engagement
  The core is what connects the upper and lower body. Failure to brace properly during rows and squats will lead to energy leaks and decreased power.

Programming Tips for Man Makers

Man makers can be used for:

Use man makers sparingly in programming. One or two focused sets in a workout is often enough—they’re that demanding.

Final Thoughts: Should You Be Doing Man Makers?

If you’re looking for an exercise that delivers maximum return in minimal time, man makers are it. They build strength, blast fat, boost conditioning, and test your ability to stay composed under fatigue. While they’re not for beginners, those with a solid strength base and good movement quality can reap huge benefits from adding them into circuits, metcons, or high-output training days.

Use them strategically, execute them with clean form, and they’ll transform your physical capacity from head to toe.

“Integrated, compound movements like the man maker are essential for developing functional capacity, neuromuscular coordination, and total-body efficiency.” — Siff & Verkhoshansky, Supertraining

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