Man Maker, the definitive exercise of Cross Training
He Man Maker It is one of the most complete and demanding exercises that you can find in your training routines. This movement, whose Spanish translation is “Men's maker”, And that does not confuse you, since both men and women can do it, it is a“ full-body ”exercise that The musculature of the whole body works and just have to use material.It is an exercise for those who have already reached a certain level in CrossFit, since it implies several basic exercises such as iron, rowing or Burpeewhose technique is recommended that it be dominated When executing the MAN Maker.Keep reading to inform you what it is, how to do it and what muscles work with this exercise.
What is a Man Maker?
Man Maker consists of Combination of several functional exercises That surely you have already done in your training, such as iron, rowing, burpees or squats. The complexity of this exercise is due to the fact that All in a single sequence, hence the perfection of the technique.For its execution, material will be needed, only A pair of hexagonal dumbbells or Russian weights. It is important that they rest well on the surface so that they do not stagger and you can suffer a fall. One of the great advantages of introducing the Man Maker in your exercise routine, is that when working the vast majority of the body's muscle groups at the same time, you will not feel that a specific group of muscles suffers, something that can slow your training . Besides, You can modify this exercise If you feel fatigue for training the day before.In any case, you can ask your coach whether you want to modify the exercise as if you have doubts, since you can advise and give you the appropriate indications to perform the man maker correctly.
HOW TO MAKE A MAN MAKER
Do you want to know How to make a step by step Maker? Next, we explain it to you in detail for you to start:Steps to follow:
First, place yourself in iron position With each hand supported by a dumbbell.
Once you are in the initial position, you must make a full arm flexion carrying the thighs and hip towards the ground.
Then he wears a two hands to the chest to Make a rowing And then, support the weight again. Repeat the same movement with the other hand. If you dare, you can make a flexion between rowing and rowing.
When you have finished, make a controlled jump carrying your feet forward, without releasing the weights. The most recommended that the feet are out of weights to facilitate the next step.
Once the feet are supported and they are placed at the width of the shoulders, Start the squat. When you are executing the squat, take the opportunity to gain strength in the impulse and load on the shoulders to do the Thruster (Well, part of him). From there, make the shoulder press.
Go back to the initial position to give cane to the next repetition.
As you have been able to verify, the MAN Maker is a very complete exercise that involves making many movements very quickly. Therefore, It is not recommended that the people who have just started in the CrossFit. In addition, keep in mind that the weight should allow you to make most repetitions.In the following video, you can see in detail the technique to run a Man Maker:
What muscles are working when you run a Man Maker?
If the Man Maker is known for something, it is because a lot of muscles works, as we have already advanced throughout the article. These are the main:
Triceps
Biceps
Dorsal
Abdomen
Trapeze
Quadriceps
Femoral
Pectoral
Deltoid
Lumbar
Ischiotibial
When several joints are involved, remember to always maintain a good posture with the knees flexed, and the back and trunk. For greater security, you We recommend Always train with extra protection, For example, sports kneelets, wristbands, weighed belts either Grips To avoid injuries. The Man Maker begins to be put into practice and you will be unstoppable in your training.
