This exercise is a total-body movement compounding an overhead press with a squat. Crawford favors dumbbell thrusters over barbell thrusters because the dumbbells establish more instability that really activates the stabilizers in your shoulders. Gear up to work your core, lower body, and upper body at the same time.
The man maker, or what Crawford likes to call the"human maker," is another total-body move that mainly targets your shoulders, chest, core, and triceps. It can also activate your quads, glutes, and hamstrings. Then, it's time for a pushup. Complete one pushup while holding the weights. For extra points, try to perform a"deficit pushup" by lowering your chest all the way to the floor.
Lastly, wrap up the exercise with an overhead press. Straighten out your legs and bring the dumbbells above your head until your arms are totally straight. If the weight of the dumbbells is too heavy, feel free to utilize the force from your legs to raise the weights. Begin by assuming a high plank with your hands placed a bit outside shoulder-width. Your feet should be together, and your body should form a straight line from your head to your heels. Activate your glutes and core, and keep your neck neutral. Then, lower your body to the floor by bending at your elbows. Push back up to the position you started in, totally straightening your arms.
Crawford continues,"Lower your hips by bending your knees slightly and bring your chest up so that your back is straight and your chest is facing forward. Take a deep breath, brace your core, and lift the bar off the ground by pushing through your heels. Keep the bar close to your body as you stand up straight, keeping your chest lifted and your back flat.
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