Manna
An advanced calisthenics hold where the body is supported on the hands in an extended position, requiring significant shoulder and core strength.
Instructions
- Sit on the floor with your legs extended in front of you.
- Place your hands on the floor beside your hips with fingers pointing forward.
- Press through your hands to lift your entire body off the ground.
- Keep your legs straight and body in a horizontal line.
- Hold this position for as long as possible while maintaining proper form.
- Lower back to the starting position with control.
Tips
- This is an extremely advanced movement; build up shoulder and core strength first.
- Begin by practicing with bent knees or against a wall for assistance.
- Keep your core engaged to maintain a straight body line.
- Progress gradually, starting with holds of a few seconds.
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Hold |
|---|---|---|
| Gain strength | 3 | 5 s |
| Build muscle | 3 | 10 s |
| Build endurance | 3 | 15 s |
Alternatives
Exercises that target the same muscles with the same force and mechanic.
Ring Support Hold
Learn more about ring support hold beginner calisthenics
Russian Dip
Learn more about russian dip intermediate calisthenics