Learn Gymnastics Straight Arm Strength - Manna Lifts 2

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Manna Lifts 2 are the intermediate step to master in the manna lift series. As you will see shortly, they are substantially more difficult than the already challenging Manna Lift 1.

Performance points:
1) Begin by following the performance guidelines for lifting into a manna as outlined in the previous Manna Lift 1 essay.

2) Generally with my own athletes, I require them to first demonstrate a correct ten second Manna prior to their being allowed to attempt Manna Lifts 2.

3) Now while maintaining a rock solid manna, strive to lift one leg up as high as possible. Pause here momentarily.

4) Do NOT allow the hips to drop down out of the horizontal Manna position while lifting the leg. It will help to think of pressing the hips upward slightly as you lift the leg.

5) Keep the non-ascending leg firmly compressed down at all times.

6) Lower the first leg and then lift the other leg up as high as possible. Once again do not allow the hips to drop during the second leg's ascent.

7) Allow the second leg to descend back down into the Manna position and then, with control, lower back down to a supine position on the floor.

8) This is one repetition.

I generally recommend performing three sets of two to three reps.

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