Dumbbell Man Maker

Set-up

• Stand with a dumbbell in each hand, then place them on the floor in front of your feet, about shoulder-width apart.

How to do it

1. Jump your feet back into a plank with your hands on the dumbbells.
2. Do a push-up, then row each dumbbell once.
3. Jump your feet back towards your hands.
4. Clean the dumbbells to your shoulders and stand into a thruster, pressing them overhead.

Coaching cues

• Keep your hips steady during the rows.
• Treat each part as its own clean movement.

Common mistakes

• Rushing so the push-up and rows get sloppy.
• Rounding the back to pick the dumbbells up.

Safety

• Use hex dumbbells that won’t roll, and start light: this combines several demanding movements.