Whether you view them as some form of twisted high intensity torture, or a magical golden nectar of physical transformation, they have likely left a strong impression on you.
So, it might be surprising to discover that burpees are not even the highest ranked movement in their own genre of exercise.
Even with their renowned calorie burning and physique altering reputation, burpees are merely a figurehead, hoping you don’t see past them to the true power of the burpee kingdom, the almighty man-maker.
The Similarities Between Burpees and Man-Makers
Burpees and man-makers are similar enough exercises. Both are celebrated for their calorie burning effects and their ability to increase cardiorespiratory capacity. This is in large part due to the high metabolic demands of repeatedly dropping to the floor and jumping back up again. Both exercises also alternate muscle activation between the upper and lower body, requiring the heart to work double-time to pump blood to the entire body and increasing the efficiency of the cardiovascular adaptations. The difference between the 2 exercises begins with the fact that man-makers require added weight.
Giving man-makers the highly desirable benefit of increasing muscle mass and more intensely shaping the physique. So lets quickly go over 3 versions of the man-maker you can potentially incorporate into your own work out, with each one being more formidable and potent than the previous. With the last variation I’ll give you the not-so-secret, secret to really revolutionizing your man-making efforts.
Version 1: Man-Maker Light
This first version I’m going to call man-maker light. But don’t let this designation fool you, this is still an intense exercise capable of making you rethink your dedication to fitness. This version is essentially a burpee with a light dumbbell added to each hand. This will give you a slight deficit to the push up portion of the burpee, putting a greater stretch on the pecs with each rep.
But more importantly, adding weight is a great way to progress the burpee to greater intensity levels, and using the light dumbbells will keep the speed of the burpee high, making this an excellent option for those wanting to increase the calorie burn and conditioning aspects of their burpees. Be sure to keep the back from sagging in the plank and push up position and engage the core when hopping the feet up towards the weights.
Version 2: The Classic Man-Maker
This next version is the variation most people are referring to when mentioning man-makers. In this version you can increase the weight of the dumbbells to either a medium or heavy weight depending on your goals. You start by kicking out into a plank, then performing a push up, just as in a burpee. But here is where it deviates.
Right after the push up you will perform a renegade row with each hand, really getting the upper back involved in the exercise. Then you will hop both feet up into a low squat position. And because the weight is heavier, you will have to effectively clean the weights up to the chest to remain uninjured. From here you will do a full front squat and an overhead press before lowering the weights back to the floor for the next rep. This version must be done at a slower pace than a burpee or the previously mentioned variation because the weights are higher and the risk of injury from sloppy form is much greater.
However, even without the speed, the added weight tends to help elevate the heart rate anyway, while also giving this variation the ability to build muscle mass as well. In fact, the man-maker puts load on nearly every muscle in the human body and for a busy individual or a non-strength athlete with lots of skill work to do, this could make up the bulk of strength training while simultaneously being a great cardio and conditioning tool. If you’re new to the man-maker be sure to stay mindful of your form and level of exhaustion, it can be a very humbling experience. Those with already deviated blood pressure should be especially mindful not to push past your limits with this exercise.
Version 3: The Ultimate Kettlebell Man-Maker
The final version of man-makers is only for those who wish to become so rugged and burly that your pheromones will likely become a traffic hazard. The secret to its utility and potency is the use of the kettlebell instead of a dumbbell. Let me explain why.
First, almost everyone I know is terrible at power cleaning a dumbbell, you may think you’re not, but I’ve seen you in the gym, and you are. The kettlebell is much more effectively designed for this, it sits higher off the ground, allowing you to get your hips and back into a more natural deadlift style position before cleaning the weight.
The shape of the kettlebell also allows its center of gravity to rotate around your hand as you move into the racked position at the top of the clean. It feels better, flows better, and allows you to increase the speed of your reps at the same weight. It also makes the kettlebell clean a more truly ballistic movement pattern, and ballistic strength endurance is honestly the most transformative and impactful type of endurance I’ve ever built. You can further emphasize power development by allowing the momentum of the front squat to flow into the press, creating a thruster movement.
Alternatively, you can omit the front squat and go straight into a push press after the power clean. I fell in love with this method because it builds a lot of full body coordinated power and because the weighted deep front squat can be very aggravating to my torn meniscus. And when doing any weighted overhead pressing, I prefer kettlebells because the weight sits behind the wrist and pulls the shoulder backwards, deeper into the shoulder socket. This puts a stretch on the front of the shoulders and chest and feels amazing to most people because of how chronically tight these regions tend to be. The only issues you’re likely to run into with kettlebells is the initial skill building phase.
QNA:
1. What is the difference between burpees and man-makers?
Burpees and man-makers are similar exercises in that both are celebrated for their calorie burning effects and their ability to increase cardiorespiratory capacity. However, the main difference is that man-makers involve the use of added weight, which increases muscle mass and intensifies the workout, making it more effective for shaping the physique compared to burpees.
2. Why are man-makers considered more effective than burpees for muscle building?
Man-makers are more effective than burpees for muscle building because they require added weight, which activates more muscle groups and increases the intensity. This weight helps to build muscle mass and gives a more intense workout for those looking to shape their physique, unlike the bodyweight-only burpees.
3. How does the addition of weight in man-makers impact the exercise?
The addition of weight in man-makers increases the intensity of the exercise, allowing it to build muscle mass and shape the physique more effectively. It also makes the exercise more challenging, requiring the heart to work harder and elevating the heart rate even at a slower pace. This added resistance enhances the cardiovascular benefits while promoting strength development.
4. What benefits does adding dumbbells to a burpee provide in the “man-maker light” version?
In the “man-maker light” version, adding dumbbells to a burpee helps to intensify the exercise by creating a slight deficit during the push-up portion, which stretches the pecs more. The added weight also increases the intensity while keeping the speed high, making it an excellent option for improving calorie burn and cardiovascular conditioning.
5. How does the classic man-maker differ from a burpee in terms of movement and difficulty?
The classic man-maker differs from a burpee in several important ways. After performing the push-up like a burpee, you do a renegade row, engage in a squat, clean the weights to the chest, perform a front squat, and finish with an overhead press. The addition of these movements, especially with heavier weights, makes the man-maker a slower and more complex exercise than a standard burpee, increasing both its difficulty and effectiveness for building strength.
6. What are the potential risks when performing the classic man-maker variation?
The potential risks when performing the classic man-maker variation include the risk of injury due to sloppy form, especially as the weight increases. The exercise requires attention to form, particularly when cleaning the weights and performing the overhead press. It’s important to go at a slower pace to reduce the risk of injury, particularly for beginners or those new to weight training.
7. Why is using a kettlebell in the final version of the man-maker considered superior to using dumbbells?
Using a kettlebell in the final version of the man-maker is considered superior because kettlebells are designed for more effective power cleaning. Their higher position off the ground and the way their center of gravity rotates around your hand makes them easier and more natural to use for the clean movement. Additionally, kettlebells allow for faster reps and more ballistic movement patterns, enhancing power and endurance.
8. How does the kettlebell enhance the man-maker workout compared to dumbbells?
The kettlebell enhances the man-maker workout by allowing for a more natural deadlift position and facilitating a more fluid clean movement. This design makes the kettlebell easier to use for faster reps and provides a better grip, helping to build full-body power and endurance. Kettlebells also encourage better shoulder positioning during the overhead press, which is beneficial for mobility and strength development.
9. What should you be mindful of when first trying the man-maker exercise?
When first trying the man-maker exercise, it’s important to be mindful of your form, especially since the exercise can be humbling and challenging. You should also be aware of your exhaustion levels and avoid pushing too hard, particularly if you have any pre-existing conditions like high blood pressure. It’s vital to perform the movements slowly and deliberately to reduce the risk of injury.
10. What makes the kettlebell man-maker more beneficial for building power and endurance?
The kettlebell man-maker is more beneficial for building power and endurance because the kettlebell’s design allows for a more ballistic movement, which enhances strength endurance. The momentum of the front squat flows seamlessly into the press, creating a thruster movement that helps develop power. Additionally, kettlebells provide better shoulder engagement, offering a deeper stretch and greater range of motion, which contributes to full-body strength and coordination.