Quick Answer
Manna Hold is a advanced skill exercise that targets your abdominals and shoulders. It uses only your bodyweight. Requires significant strength and flexibility; start with progressions.
Video Tutorial
How to Perform the Manna Hold
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Requires significant strength and flexibility; start with progressions.
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Sit on floor, hands beside hips, fingers forward.
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Press firmly into hands, lift hips and legs off floor.
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Lean torso back while simultaneously lifting straight legs high towards face.
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Aim for legs to be near vertical and torso leaned back, supported by straight arms.
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Requires extreme shoulder extension, core strength, and compression.
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Hold the position for desired duration.
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This is a very advanced static hold.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Manna Hold isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Manna Hold work?
The Manna Hold primarily works your abdominals and shoulders. Secondary muscles include the triceps, chest and quadriceps.
What equipment do I need for the Manna Hold?
The Manna Hold needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Manna Hold suitable for beginners?
The Manna Hold is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Manna Hold should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Manna Hold every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals and shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.