Manna - An Advanced Static Strength Element

[Blairbob]

Went to a clinic on congress about jam and takimoto. would manna be a good progression for those skills because of the shoulder flexibility needed? is it necessary to have when working those skills?

[Hewi]

Hi everyone i am new to the board and i just found out about it
I started to train manna only a few weeks ago and i was wondering if isolating the hip pressing movement
would be good exercise since it is such a big part of manna?

[braindx]

Hi everyone i am new to the board and i just found out about it
I started to train manna only a few weeks ago and i was wondering if isolating the hip pressing movement
would be good exercise since it is such a big part of manna?

I've personally found that pushing the hips out is a function of contracting your abs & hip flexors into your body to help counter balance the movement. It's not really something you can isolate except with active compression work.

Even if you can train the parts separately, you're only as strong as your weakest link and you kinda need to train them together.

What I've done to get a feel of higher positions is put my butt on a couch and try to find and hold the position with my hips a bit higher than I can press. I feel it's a good exercise although I don't know if Coach Sommer would recommend this.

[Coach Sommer]

As I have mentioned previously, in my experience the most effective method for developing a manna is to focus on building a strong horizontal middle split hold. All other considerations and supplemental movements are secondary to this.

Yours in Fitness,
Coach Sommer

[braindx]

Yeah, just so you know my advice is for after development of MSH like Coach Sommer says.

[Hewi]

Ok, thank you for your replies and for having me in
My problem is that i cant push my hips at all so i started this exercise. But exactly as a secondary exercise.
And other thing is, i can't deside if i should train for l-sit, straddle l or msh

[Coach Sommer]

My problem is that i cant push my hips at all so i started this exercise. But exactly as a secondary exercise.

If you cannot press your hips forward at all, the only thing you should be concentrating on is the MSH. There is truly no substitute for following the correct progression for manna development.

Yours in Fitness,
Coach Sommer

[mr jones]

And other thing is, i can't deside if i should train for l-sit, straddle l or msh

You should probably work on your l sit before the MSH or straddle L because it is easier

Perhaps hip extensions would be a good exercise to help achieve your MSH

viewtopic.php?f=17&t=1324&p=8025&hilit=extensions+hip+sommer#p8025

[Blairbob]

Actually straddle-L sit is easier, imo than an L-sit.

[Hewi]

Thank you again, this cleared things up
The reason why i can't deside is because seated press handstand is propably even bigger longterm goal for me
and i don't know if msh helps me achieve this goal.
But the sure thing is i am going to train hard and explore as i go.

My l-sit has gone from not being able to do it to almost 20 seconds in only few weeks

[marcoms]

Here is my idea to help develop manna.

Any thoughts?

[Erik]

It is extremely difficult for me to even accomplish the easiest variation of the manna. As such, I have a few questions that (probably) may have been asked before. It's incredibly difficult to accomplish the proper hand position (I think my lats are blocking my arms, unless I'm not doing the position properly). Also, should the glutes/legs be resting on the arms/hands initially?

Thanks for any advice anyone can offer.

[braindx]

It is extremely difficult for me to even accomplish the easiest variation of the manna. As such, I have a few questions that (probably) may have been asked before. It's incredibly difficult to accomplish the proper hand position (I think my lats are blocking my arms, unless I'm not doing the position properly). Also, should the glutes/legs be resting on the arms/hands initially?

Thanks for any advice anyone can offer.

If your lats are a bit bigger then you must place your hands out a bit more.

Legs rest on the arms in MSH; glutes are probably a little too close there..

[Erik]

Thanks for the advice. I'll give this a shot for a few weeks and see if there's any progress.

[Lavastine]

I just started including this into my warmup a week or so ago. Currently at the 3rd step, and I was just wondering if I am wasting my time doing half my MSHs on rings with the other half on the floor? Is manna on rings possible?