Elite

Manna

The pinnacle of core compression—a V-sit pushed beyond vertical. This extreme skill showcases ultimate hip flexor strength.

3-7 years

Focus Areas

Gymnastics Core Core Shoulders Arms Hips

Prerequisites

Solid V-sit (45+ degrees)

Exceptional pike flexibility

Years of compression training

Strong shoulders for lean back

Elite

Manna

The pinnacle of core compression—a V-sit pushed beyond vertical. This extreme skill showcases ultimate hip flexor strength.

3-7 years

Focus Areas: Gymnastics Core Core Shoulders Arms Hips

Prerequisites

Solid V-sit (45+ degrees)

Exceptional pike flexibility

Years of compression training

Strong shoulders for lean back

The manna represents the ultimate expression of core compression strength, progressing beyond the V-sit to a position where legs approach or pass vertical while maintaining balance on hands. This extreme skill demands not only exceptional hip flexor and core strength but also the shoulder flexibility to lean back sufficiently for balance. The manna stands as one of calisthenics’ most challenging static positions.

Beyond Movement recognizes the manna as a multi-year project requiring systematic development of prerequisites. The progression typically spans from L-sit through V-sit, with concurrent flexibility work to achieve the extreme compression required. We emphasize the importance of balanced development, as forcing the position without adequate preparation leads to injury and frustration.

Manna training develops attributes at the extreme end of human capability. The hip flexor strength and active flexibility required surpass nearly all other exercises, while the balance component demands exceptional body control. The journey toward manna, regardless of whether the full skill is achieved, creates remarkable improvements in core strength and flexibility that enhance all movement practices.

Prerequisites

Master these skills first:

Solid V-sit (45+ degrees)
Exceptional pike flexibility
Years of compression training
Strong shoulders for lean back
Extreme dedication

Common Mistakes

Avoid these errors:

Insufficient flexibility work

Instead: Compression requires both strength and flexibility
Ignoring shoulder position

Instead: Must lean back far enough for balance
Forcing beyond capacity

Instead: Respect physical limitations
Neglecting hip flexor endurance

Instead: Build systematically over time
Unrealistic timeline

Instead: Accept this requires years of dedicated work

Related Skills

Foundation

V-Sit

The advanced evolution of the L-sit, requiring exceptional hip compression and core strength. This skill showcases true abdominal power and flexibility.

Advanced

1-2 years

Foundation