Manna Dislocate

Recommended external demonstration

Watch Manna Dislocate

manna turn over (dislocation) to handstand

Technique

How to perform Manna Dislocate

1. Establish a supported manna with palms fixed on the floor, elbows straight and straight legs compressed over your torso.
2. Press through the hands and raise the pelvis while maintaining the compressed starting shape.
3. Continue turning the body through the shoulders without bending the elbows or releasing hand contact.
4. Open the hip angle as the legs travel upward, transferring the body toward overhead support.
5. Finish in a straight-arm handstand with hips and legs aligned above the shoulders and hands.
6. Control the handstand before exiting through your established handstand dismount, then re-establish the start for another attempt.

Programming relevance

Muscles involved

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

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.