Static strength elements develop the body in ways which quite frankly cannot be built in any other way. The strength developed therein is also applicable in a wide range of athletic endeavors. One of my favorite static strength elements is the manna. Now I am well aware that many people will find the manna to be too challenging; requiring too much effort and too much of a long term commitment to acquire. However, for those few who persevere, in the end the manna provides a impressive overall return on the effort invested; developing a high degree of both static strength and active flexibility simultaneously, as well as substantial core strength. The following is an introductory essay on the development of a manna.
The most common mistake that people make in their quest for a manna is equating it with a simple leg lift. Visually a manna appears to be an inverted L-sit. It seems to require only a simple progression; L-sit to V-sit to manna. In reality, the manna actually contains far more of a "press the hips forward" motion than it does a leg lift. Those who insist on training a manna as though it were merely a variation of a leg lift will always have their progress stall and go no further than a V-sit.
The Progressions for Developing a Manna:
1) Elevated bent leg middle split hold - (see the middle split hold narrative below for additional performance details)
Initially most people will find that they lack the hip strength necessary to lift their legs off of the ground with straight legs. This limitation can be sidestepped by performing a middle split hold up on a bench or chair etc and allowing their legs to bend as necessary. Over time, as your strength and flexibility improves gradually straighten the legs.
2) Low straight leg middle split hold - (see the middle split hold narrative below for additional performance details)
Perform elevated as with the variation above, but now focus on achieving completely straight legs. At first your legs may be below parallel, perhaps even far below it. This is fine. Simply be patient and give your hips time to strengthen and your active flexibility to develop.
3) Middle split hold -
Initially the primary movement which you will use to build a manna is the middle split hold. Begin from a seated straddle on the floor with the legs as far apart as comfortable. This is NOT a passive straddle sit, you should actively be "pulling" the legs as far apart as possible with your hips. Width here is critical; the wider the legs, the easier and faster you will progress with the middle split hold.
Now place your hands on the ground directly behind your legs and next to the glutes. Here comes the hardest and initially the most challenging part of this exercise; attempt to simultaneously lift your feet and glutes off of the floor. Please note; it is incorrect to allow either the feet or the glutes to lift off of the floor first, they must rise together. The legs should also remain horizontal to the floor; neither the feet or the glutes should be higher than the other. Be prepared to spend some time developing this portion of the middle split hold; it will be essential for your later success with the manna. A short cut taken here will result in the ultimate failure of your journey to acquire a manna.
Once you have developed the hips strength necessary to lift the legs correctly, it is time to begin pressing the hips forward. You have probably of necessity been leaning backward and allowing your glutes to rest upon your hands, this must now cease. From this point on, you will always strive to press the hips forward off of the hands. At first, only a very slight movement of the hips forward will require tremendous effort. This is quite normal. It should be noted that during this forward pressing motion, the legs must continue to be parallel to the ground, with neither the feet or the glutes higher than the other. Also during the press forward, the chest and back must remain straight and flat at all times.
4) Elevated middle split hold -
Once you are strong enough to press the hips forward several inches off of the hands while maintaining the legs parallel to the ground, it is time to begin working on elevation. From the extended forward position, press forward harder while now allowing your feet to pull back toward the shoulders. At first, your degree of elevation may be very slight. You can increase your height of elevation by continuing to pull the legs strongly apart and fighting to keep the torso flat. Allowing the chest to "cave in" or back to curl will greatly reduce the height which you will be able to attain.
Elevated middle split holds are where you will spend the vast majority of your manna development time. Of special note here is that you should not allow your legs to come together until you have reached a horizontal inverted position. Bringing the legs together prematurely will greatly increase the difficulty of this movement. Later on you may work on lifting into a manna with a pike, but until your manna is extremely solid, it is best and most productive to maintain the widest straddle possible during the ascent.
5) Manna -
Finally we arrive at the manna. In all likelihood, you will have now spent a minimum of six months and probably a year or more building the strength, flexibility and balance necessary to perform this skill. Continue to focus on and emphasize the fact that during the elevation the higher you would like to lift your legs, the farther forward you must attempt to press the hips.
While working the manna, especially in the beginning, you will develop some spectacular cramps; particularly in the triceps and hip flexors. When these occur, and they will with a sudden and ferocious intensity that will take you breath away, feel free to roll around on the ground, mouth deprecations to the gymnastic gods, massage and/or stretch; whatever you need to do to relieve the cramp. Now it should be noted that only the massaging and stretching will provide immediate physical relief; the rolling around and deprecations etc., which are an important part of gymnastics tradition, primarily provide emotional release as well as entertainment for your workout partners and coaches
.Yours in Fitness,
Coach Sommer
Although I didn't see it mentioned in the article, you need to do quite a bit of shoulder flexibility work as well. If your should flexibility is no good you will not be able to reach an attractive (i.e. horizontal) final position. Good luck.