GymnasticBodies.com - Manna

[JackDete]

Manna cross

[liyuancheachea]

What is the basic for can do it? what I need do?

[GymnasticBodies]

Check the GymnasticBodiesdotcom forum for additional information.

Yours in Fitness,

Coach Sommer

[Sambucca]

@TIMKURO7

You bet your nelly it is!

[trickspk3r]

@TIMKURO7

You can count on like 2 hands the number of ppl doing this on the heart lol

[ghune]

I did 10 years of gymnastic when I was young. Believe me, this move is crazy...

[JimmyDeLocke]

What an Animal!!

Bob Manna was my teammate at UNM in 1968-69 He used to swing into this skill on the P-bars. Our coach, the legendary Rusty Mitchell, said something like, "You do that at nationals and I'll get it named after you . . " Imagine my surprise forty years later when I found out that Bob's name is a household word in gymnastic circles!

[jrk987]

Is it possible to do an l-sit or manna press to handstand with straight legs and straight arms? like I see most people bent or crossing their legs from an l-sit and then pushing with bent arms to a handstand?

[GymnasticBodies]

Yes, the pressing thru the bottom with straight arms/legs is possible and commonly seen. In gymnastics, no credit would be given for such a press with either bent arms or crossed legs. The people you have observed performing them in this manner either have insufficient or improper physical preparation for that particular exercise.

Yours in Fitness,

Coach Sommer

[jrk987]

@GymnasticBodies oh wait, i forgot to mention on the floor lol because with parallel bars the space beneath you allows your legs the clearance it needs. so yeah i mean on the floor.

[GymnasticBodies]

Yes, I meant on the floor as well :).

Yours in Fitness,

Coach Sommer

[zekidz]

@jrk987 i know its heavy to raise up,,but is it still heavy when completely up ,,or is it just some balance and little abs contraction and glutes

[N0Numberz]

is it possible to do a high manna on the rings?

[GymnasticBodies]

I have only seen up to a v-sit on the rings.

Yours in Fitness,

Coach Sommer

[giggio75]

Dear coach: I have a question, would the strengthening excercises help those doing martial arts, namely jiu jitsu which relies on having a good grip, flexibiliy and and a good lowe back strength (to do throws and take downs) any thoughs or comments? How can I reach you by email?

[GymnasticBodies]

You may reach me through the GymnasticBodiesdotcom forum or through my email; CoachSommer@GymnasticBodiesdot­com.

Yours in Fitness,

Coach Sommer

[hardnphirm87]

subscribed...Now that's real strength

[Rikonidas]

Chuck Norris can do the same with one arm! :-D

[jrk987]

why have I not seen this skill utilized in events such as parallel bars or rings? Is it ever used in balance beam for girls? Or is this more of an exercise than a skill you can be rated on?

[GymnasticBodies]

This is a strength element and competitively is now primarily restricted to use in floor routines. For the fitness enthusiast, this element is excellent for maintaining correct muscle balance in the shoulder girdle.

Yours in Fitness,

Coach Sommer

[oliverose18]

Impressive! :)

[anjoLas]

p e r f e c t !

[sonoflurch]

i cant help but notice his arms are hyper extended? mine are like that when i attempt straight arm planche progression work. isnt this going to damage my joints if i continue? is it only safe for him because hes a child?

[GymnasticBodies]

Hyper extended elbows is not caused by training, but is something that one is born with. Planche. lever, handstands etc are generally fine for this issue; however iron crosses, trained improperly, can be problematic.

Yours in Fitness,

Coach Sommer

[sonoflurch]

@GymnasticBodies ohh ok, thanks for answering my question. i was born with it yes so when i lock my arms it looks like the person in the videos.

all the best,

Dan.

[wazzy198]

@GymnasticBodies For iron cross, what kind of issues arise? I have hyperextension and I am training the iron cross. What should I be doing and not doing?

[behinddacurtain]

@GymnasticBodies is there a book I can buy, that shows me some exercises how to strengthen my body parts especially my wrists are too weak I want to break dance but I can´t because my wrists are simply too weak

[GymnasticBodies]

Check out the GymnasticBodies Forum for a wealth of conditioning tips and gymnastics strength training discussions.

Yours in Fitness,

Coach Sommer

[Multilingualtricker]

And what is a 'high manna' and how is it different from the above video? Cheers

[GymnasticBodies]

During a high manna the hips and legs extend upward towards a partial handstand.

Yours in Fitness,

Coach Sommer

[Multilingualtricker]

Hi Coach Sommer,

Everyone I see who is successful at this move, seems to have great pike flexibility/mobility. This must greatly reduce the strength required to do the 'push' compared with people who don't. Is it sometimes the case that rather than strength & technique being the limiting factor, pike flexibility/mobility is? Does this then mean that for people who have bad pike flexibility (even with optimal stretching etc) this move will always be out of reach?

[GymnasticBodies]

Yes, without adequate flexibility this element is not possible.

Yours in Fitness,

Coach Sommer

[fullbizzy43]

Hi Coach Sommer,

I own a copy of your book "building the gymnastic body" and I was curious if you had any video footage of your athletes performing a high manna. The book talks about the skill but I'm having trouble finding footage of it.

[asdf2000]

@fullbizzy43

you are in luck

watch?v=S6RhHCi8TJ8

8:10

put the youtube.com before it

[GymnasticBodies]

I have not yet shot video footage of that particular skill.

Yours in Fitness,

Coach Sommer

[mcsammyd]

@fullbizzy43

here is a link to 1 at 1:20

there is a female handbaancer that can do it really well aswel

[mcsammyd]

@fullbizzy43

cant post the link, but its called interesting handstands

[MatTraceur]

Do you think somebody can train and learn how to do the manna without any coach?

[Smokeystyle]

WHAO!

im gona try learn this as a b-boy freeze

[janero91]

can you do push ups in this posision?

make a video please

thanks

[GymnasticBodies]

No, I have never seen pushups performed from this position.

Yours in Fitness,

Coach Sommer

[asdf2000]

@janero91

lol thats a pretty insane idea

[janero91]

@asdf2000

hi 5 ................... :)

[phyzxman]

@jerkwood999 In his book Coach Sommer stated that many gymnast cannot do this move "properly", and I saw an example of what he was referring to. I've seen footage of competitive gymnasts who will include a "manna" in their routine but its just a slightly elevated v-sit and their hips are obviously below horizontal. I'm pretty sure that's what he meant.

[86mhassani]

I have bought your book and it is the best purchase I have made in a long time.

I am no where near capable of doing this but will dedicate my time to being able to get close to this achievement.

[hidemysocks]

I was wondering, I used to have this when I was around 15 but now at 18 I'm am having trouble just getting to the position. I'll admit I could have been working on it a little more, but I don't think that I took too much time off from doing it.

[GymnasticBodies]

The answer is twofold: 1) It is very difficult 2) They would like to learn a manna but do not understand how to correctly train for it.

Yours in Fitness,

Coach Sommer

[GyMnaddict]

so far i can only touch my face to my legs but not go parallel to the floor :(

[jays0nxp]

this guy just does this like its pussy shit haha i cant even hold a V

[LA6616]

alien...

[SpinFuji]

tis is an invert !

[RyuSujin]

That is fucking CRAZY

[mytemoful]

very hard exercise indeed. been practising it for about 6-7 months now, havent got very far but im certanly stronger than in the beginning.

[rafalweb]

I would love to see a bodybuilding meathead do this. Will never happen.

[MAVsince1991]

@rafalweb why the fuck would a bodybuilder want to do this... that's like saying 'i would love to see a boxer swing a golf club' fucking idiot...

[rafalweb]

@MAVsince1991

You cowardly troll. I didn't do anything to you. You sit behind your safe, anonymous screen, and curse strangers out. You damn coward. Call me that to my face, you coward. My point was that bodybuilders don't have this type of strength. And you had to go off and curse me for no good reason. You're pitiful.

[MAVsince1991]

@rafalweb umm ur the one that claimed 'I would love to see a bodybuilding meathead do this. Will never happen.' like i said this is just plainly retarded why would a bodybuilder want to perform a manna... i may as well say 'i would love to see a pussy gymnast rack pull 1000lbs' - it's not going to happen... the fact remains i was a competitive gymnast for 10 years and i'm now a bodybuilder, i love both, but the 2 require completely different objectives so why even begin to compare the two...

[Milkmaul20]

@rafalweb no no mavsince1991 owned you, you are an idiot :) BOW out! YOU troll

[kbergeronjr]

It just happens that I am a bodybuilder I weight 198lbs at 69 inches tall and I have no trouble what so ever holding a manna. I was in gymnastics when I was a teenager and hurt my knee badly enough to have to stop competeing. I streach everyday the same has I have always done for 10 years. To be fair, I dont think you are thinking of bodybuilders in my weight class, and I would agree that no heavy weight bodybuilder in this day and age could even get his feet an inch off of the floor.

[perfolini]

@rafalweb

i prefer having a nica body than doing this in the video

[anjoLas]

@rafalweb : before that hapen, chickens will have teeth and pigs will fly ! LOL

[fraka899]

@rafalweb stop that bodybuilder crap on every gymnast video.. come on it's more than stupid. they cant do it and they wont do it. end of story.

[rafalweb]

@fraka899 LOL, last I checked, I stopped commenting on this stuff months ago. Maybe everyone here can move on with their lives like I have.....it's really not that important.

[Resiroth]

@rafalweb I'd like to see a gymnast bench 700lb. Bodybuilders and gymnasts train for different reasons, don't try to glorify one over the other, both are impressive and take a lot of dedication.

[wandererstraining]

@Resiroth I'd like to see a bodybuilder bench 700 lb. The extreme majority of them can't because benching their max isn't their primary goal either. But yes, they train for different reasons.

[slickwick45]

@rafalweb Nope because this is more than just weight lifting power. Amazing how I just started a little over a month ago and I say this thinking " well I obviously can't do that but I'll try something easier." I can do a total of 300 crunches and still be ok but I tried just your basic L sit and I had to pull my legs in. I can now do it straight legged. Point is that it's just amazing how you see this guy who is ripped but can do this and yet the models with the eight packs can't even dream it.

[Smokeystyle]

@rafalweb

bodybuilding is completely different from gymnastics, why would you compare the two?

that's like asking this young dude to squat 300kg's. completely irelevant

[mpgars]

@rafalweb I would love to see this kid bench 400lbs. Will never happen.

THEY ARE DIFFERENT DISCIPLINES YOU IDIOT!!!

[Mragdoll]

@mpgars yes but gymnastics is more functional strenght as well as calisthenics exercices. You cant get flexible by lifting weights, unless you dont practice your stretching every week. And gymnastics gives you a better body, much more graceful than others. There are not many benefits lifting weights, you gain muscle, you gain strenght, but you also gain to hurtyourself, hurt your joints. And you look a bit ridiculous, when you're like Ronnie Coleman or friends

[Plecebo1996]

@rafalweb Because they don't train to do it you retard? I'd love to see a weak gymnast bench press 800lbs. Will never happen.

[artakisthebest]

@rafalweb once again mate no need to hate, different people different goals, doesnt make one or the other sport any easier or harder, its like fitting a corndog in a keyhole, well maybe a shit analogy, but you catch my drift, btw bask in your glory of 38 likes all you like, i just felt the need to adress this

[Perfectbreed]

@rafalweb dude, you cant even do what's in this video, and you cant even bench press (or any bodybuilding exercises). what are you good for then? your statement is pointless, and cant be taken seriously. you are a loser, sir.

[qqqquito]

Very impressive!!!

[chumarrin]

im trying to train my way to this, i have a nice v-sit that goes straight to 90 degrees, but for some reason i cant lean back and get to 135 degrees like these people can without losing balance, any tips?

[danielcookie700]

superhuman

[eitanbron]

Amazing!!! such tranquility while performing such a hard move simply amazing.

by the way, this tune is really cool, whats the name of the song any one?

[MrArbitrager]

wow.... how do you train to be able to do that? I am guessing you start with l-sit?-i can do them easily

[SeijiiNakamaru]

They say an L sit isn't a good prerequisite for this move. The way to practice (usually) is just holding that straddle sit higher and higher until you get there :p

[MrArbitrager]

ok i've read about it and now understand it is a totally different excersize. I am very unflexible, any tips on how to get my groin more flexible so my legs can spread further apart?

[SeijiiNakamaru]

Of course :D

Besides doing splits... Spread your legs in a v while sitting down. As far as you can, and try to lean forward. Do that while watching tv or something and you'd have it in no time :p

[MrArbitrager]

@SeijiiNakamaru

Thanks alot man! ill do that (not that i watch much tv;) )

[SeijiiNakamaru]

You're welcome!

I like to read books and do it. Sometimes I can use a computer and do it too :D

[xubermanx]

Hey, I was wondering if your hands really have to be completely backwards on the floor for this move? I do breakdancing and I want to incorporate this :D

[GymnasticBodies]

The hand position used is optional, however most people will find fingers pointing backwards to be the most effective at the top of the manna.

Yours in Fitness,

Coach Sommer

[TheTittylover09]

So here is my thing I'm 24 and I have no flexibility, just bought the building the Gymnastic body book. What are the odds I'll ever be able to do this?

[honbon]

at 24 you're probably better off taking up ashtanga yoga - alot of the positions are yoga poses - type in David Swenson and see his yoga routine

[TheTittylover09]

I appreciate the feedback, but I'm really not into yoga. I'm sure I can get here someday, probably never anywhere neaar as good as these kids, and it will probably take years, but life doesnt end at 24/ So Ill give it my best shot. I do appreciate the response tho.

[ducapoe]

maybe you can give it a try cos it does help you to improve flexibility. i would say some yoga poses are quite similiar to most static exercises just perhaps without the 'spiritual' elements. then again, sorry if i seem 'pushy'. its def alright for you not to do it if it doesnt interest you. no intention to disrespect your decision. wishing you the best :)

[zxq12]

@TheTittylover09

u definately can do it, my teacher is 34 and he can do flares and one hand balances so ur fine!

[SeijiiNakamaru]

Pretty high if you put it into practice :D

[gimlysadasda]

you can do anything you want as long as you commit to it.

[getinthecarbitch]

This is so hard to learn even if you are small and light it will take you months, maybe years to master

[cobrasman]

perfect mana.

good job

[yokamotoh]

wow nice!

[ooden]

The boys expression never changes! haha

It's like it was too easy for him! I'd be jumping up and down if i could do that haha

[nevyl]

hi i want do this please tell me how do this? exercise what it takes to have?

[GymnasticBodies]

There is an article on manna development and progressions available on my website.

Yours in Fitness,

Coach Sommer

[amoo2007]

WOW!!

what is this mannas that you talk about?

[im4everyoung]

nice russian sit you can train it on parrelel bar

[ImNoobAt69]

How do you train so that you are able to perform this? I've really wanted to do this for a while.

[GymnasticBodies]

Read through the previous comments to find references to an article of mine on developing the manna.

Yours in Fitness,

Coach Sommer

[banjaopanda]

it's simply amazing! i hope one day i could do that who knows :) but i can hardly imagine to be able to do that because i already have difficulties to hold a simple v-sit :(

[ploki19]

fuck thats simply amazing... i'm a gymnast and i've been training scince i was 12... im 16 now... but i was training 3 years before that... anyway ive been trying to do a manna for 2 months now.. i'm not even close.... its simply amazing you can hold it for so long... keep it up

[INgLeSBe]

I can hold this trick with the help of my teammate to get it into position, what should I work on to be able to get into the position all by myself? Is there a workout I can do that targets my triceps? Thanks coach.

[warn81]

Does this hurt his elbows? the pressure of it bending back like that....

[GymnasticBodies]

No, that is simply his natural elbow joint extension and I carefully built up his arm strength since he was young to help to offset this.

Yours in Fitness,

Coach Sommer

[riritje]

Hi i wanna ask how to do the ''Manna'' How can i learn that..is very cool :):)

[GymnasticBodies]

Go to my website and check the Basic Strength forum for an essay on developing the Manna.

Yours in Fitness,

Coach Sommer

[alex5theman]

How should you place the hands when doing/practicing a manna? with the fingers pointing forward or backward? I notice most people place the hands with the fingers poiting backward. What is best?

[GymnasticBodies]

Most prefer fingers pointing backwards.

Yours in Fitness,

Coach Sommer

[alex5theman]

But what is the best way? Can you still do mannas with the fingers pointing forward?

[GymnasticBodies]

I believe that you will find that my essay on Mannas, available on my website, addresses all of these questions.

Yours in Fitness,

Coach Sommer

[DrAlexisOlson]

Very nice Manna! I can only do a V right now.

[fireboy1996]

I saw your essay on gymnasticbodies and I'd like to ask what is the significance of lifting the butt and the legs at the same time? I believe you mention that doing the drills in such a way where you lift either first will not lead to a manna. Why is this so?

Thanks

[GymnasticBodies]

This question is best asked on my forum so that all may learn from the interaction.

Yours in Fitness,

Coach Sommer

[Sameronei]

wonder f flexibility

[hafadood]

so... L-sit and V-sit wont help you achieve manna at all??

[GymnasticBodies]

L-sits and V-sits are very good for overall strength; but in and of themselves will not lead to a manna. Special preparation and progressions are required to achieve this skill. For those progressions, see my essay on Mannas at GymnasticBodies.

Yours in Fitness,

Coach Sommer

[kamalimd]

Coach,

is a good solid V-sit a prerequisite to begin work on the Manna?

[kenglish22]

damn! nice dude

[Rockmangames]

Why thumb down for me ? I can do L-Seat easily but not this one. It is alots of practice. I will try my best as I can. Dont thumb down me. I am telling you the truth that I can do L-Seat easily, that's all. Not Mana, you know.:)

[hotgymnast67]

who the hell can't?

[Daskin2008]

hey...when i try and do that i feel like my wrists are gonna break...its really wierd..how can i stop this?

[GymnasticBodies]

In addition to working with the hands flat on the floor, you may also work up on the first knuckle as well as on the finger tips.

Yours in Fitness,

Coach Sommer

[jumponyourbed92]

i want to be able to do that sooo badly...any suggestions??

[GymnasticBodies]

Go to the Basic Strength section of the forum on my website. There is an article there with progressions for developing a Manna.

Yours in Fitness,

Coach Sommer

[rezges]

Hi Coach!

Is the middle split hold on the video between 00:01-00:06, because it wasn't fully clear for me in your writing on your site about manna..

Have a nice day

[GymnasticBodies]

Yes, that is a middle split hold.

Yours in Fitness,

Coach Sommer

[P0pinjay]

what's the song?

[fiftycentdrafts]

weathered by creed

[JacktheDaniels]

Shoot, meant to thumb up your comment not thumb down it. Sorry man.

[metalblade1]

if u can get this move its really easy

[geminiredcard]

thanx for posting this help, i want to learn this move, thanx much

[maroth86]

manna's are WAY too hard....

[jamnin94]

omg that was amazing! :D

[Rockmangames]

I love this trick. I am going to learn to do that. I can do L-Seat easily. :P

[slikric83]

Wooh! awesome maneuver!

[BenzBruh]

That was very koo dude. Keep up the great work.

[nvcn86]

it hurts my shoulders just by looking at it 0_0

i guess i need to spend more time on my rings...

[ApolytonGP]

Never quite got to manna on anything (although had high v-seat.)

I had a v-seat on rings, which is weird cause a guy on my team who had manna could not do Vseat on rings.

[teksteel]

I have seen this before. Very impressive. I plan on training this skill