Manna Dislocate

Technique

How to perform Manna Dislocate

1. Begin in a solid manna with your hips above shoulder height and legs extended behind you parallel to the floor, elbows locked and shoulders depressed.
2. Maintain full-body tension as you press the floor away, driving your hips upward while keeping your arms straight.
3. Continue pressing until your hips pass over your shoulders, allowing your legs to sweep in an arc toward vertical without bending your knees.
4. Rotate your shoulders through the dislocate path, keeping the arms in line with the torso as your feet rise overhead.
5. Finish in a straight handstand with elbows locked, shoulders stacked, and body tight, holding the position briefly before lowering or reversing the motion.
6. Repeat for the prescribed repetitions.

Recommended external demonstration

Watch Manna Dislocate

Programming relevance

Muscles involved

Primary targets: Rectus Abdominis, External Oblique, Internal Oblique.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.