By Greg Ryan – CrossFit Durham
Man Maker Basics
The man maker is the epitome of a constantly varied functional movement. The man maker takes the basic push up and adds a variety of progressively challenging elements. The man maker addresses strength, balance, coordination and core stability in one easy to learn movement that can be performed anywhere you can find a set of dumbbells.
First, start in the plank position with one dumbbell in each hand. Ensure you maintain a solid plank position and engage your core muscles. Execute a full range of motion push up by lowering your chest to the floor. Press away from the floor and return to the plank position by fully extending your elbows.
Now that you have returned to the plank position, pull one dumbbell to your chest and return it to the floor. Repeat by pulling the other dumbbell to the chest to complete one full repetition. The man maker requires core and shoulder stability especially during the pulling phase. If body stability becomes difficult, assume a wider stance with your feet for greater balance.
As you progress with man makers try adding additional elements such as burpees or dumbbell cleans for added difficulty.
Greg Ryan is the owner of CrossFit Durham. He is an avid ultra-distance runner and discovered the benefits of CrossFit while training for ultra-endurance events. He recently completed the Grindstone 100 miler by incorporating CrossFit methods into his training program. He can be contacted at (919) 314-7655 or greg@crossfitdurham.com.
