Man Maker

How to do it

1. Set two dumbbells on the floor about shoulder-width apart and take a high plank with one hand on each handle.
2. Lower your chest toward the dumbbells and press back up, keeping your hips level and your feet wide enough to stay stable.
3. Row the right dumbbell to your ribs without letting the hips rotate, lower it under control, then repeat on the left.
4. Step or jump both feet up outside your hands so you finish in a deep squat with the dumbbells still on the floor.
5. Stand and clean both dumbbells to your shoulders, then press them overhead until your elbows lock out.
6. Lower the dumbbells to your shoulders and back to the floor, then return to the plank to start the next repetition.

Common mistakes

• Letting the hips rotate during the row, which turns the plank into a twist and pulls load off the working side.
• Setting the feet too narrow in the plank, which makes the base unstable and forces you to cut the row short.
• Flaring the ribs and arching the spine on the press, which shifts load off the shoulders and onto the lower back.
• Chaining the four parts together before each one is clean, which is the fastest way to lose form once fatigue arrives.