Manna

Recommended external demonstration

Watch Manna

Learn Gymnastics Straight Arm Strength - Manna

Technique

How to perform Manna

1. Sit on the floor and plant your palms beside or behind your hips in an orientation that allows the supported shoulder position.
2. Press the floor away with straight elbows and lift your hips and legs clear.
3. Move the hips forward and upward relative to the hands while drawing the straight legs close to your torso.
4. Raise the pelvis until the straight legs are together over the torso, near horizontal, with the knees above your face.
5. Hold the compressed shape on your hands without resting the body on your arms or bending the elbows and knees.
6. Reverse the supported entry under control and lower the hips and feet to the floor.

Programming relevance

Muscles involved

Primary targets: Posterior Deltoid, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head, Rectus Abdominis, Rectus Femoris.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.