Did training Manna really make your shoulders bulletproof?

34 replies

• mightygullible_4·Aug 19, 3:10 PM

  You don't need manna specifically but "shoulder extension" and "shoulder flexion" The answer is yes, I had really messed up impinged shoulders that rolled forward with two torn rotator cuff and an unrepaired AC tear that healed tight - German Hang - Cross Bench Pullover - Single Arm Hanging - Skin the Cat Completely pain free bombproof shoulders I mean your question is a little silly at its core: *if I greatly improve the mobility and strength of my shoulders will I have strong shoulders?*

• mightygullible_5·Aug 19, 3:58 PM

  If you want an amazing 30 minute deep dive here's a video from a gymnast on the mechanics of shoulder mobility https://youtu.be/Pg4X26PbdS4?si=LKLUx_PYZatdZr6d This video is what set me on my path

• ok_fox_9175·Aug 20, 7:26 AM

  Yes, absolutely! The thing is, most people train for Manna wrong! They end up doing a V-sit with protracted shoulders and lots of compression, or they might eek out an I-sit with the same wrong posture. Hence, they never fully get the injury-prevention benefits out of it. The Manna requires shoulder retraction, hips pushed forward and up, and some leaning back to progress the position correctly. With that said, the Manna does wonders for helping you avoid different situatuons where shoulder impingement is imminent. Think, any sort of wide-grip advanced calisthenics skill, like the wide muscle-up or an Iron Cross and a number of other movements. Basically, it builds strength that makes shoulder abduction in such advanced movements more manageable. The second overlooked part is it protects your bicep tendon by counteracting all the anterior-chain movements that make up the majority of movements when training with your bodyweight. Now, you might think you can achieve the SAME resu

• ak47workaccnt·Aug 20, 7:45 AM

  Got shot in the shoulder and am now dead. 0 stars.

• h00dman·Aug 20, 8:47 AM

  > I mean your question is a little silly at its core: if I greatly improve the mobility and strength of my shoulders will I have strong shoulders? That was unnecessary.

• guachito·Aug 20, 9:08 AM

  This was unnecessary.

• emp_from_osc_2·Aug 20, 9:29 AM

  He asked for peoples' experiences, how silly of him.

• gbtekkie·Aug 20, 11:55 AM

  Thanks for this, it’s very very good.

• espacioblanq·Aug 20, 12:24 PM

  I don't know, I haven't gotten shot in my shoulders yet

• impressive_yam6425·Aug 25, 3:49 PM

  Did you buy the program? If so, was it helpful. It's quite pricey and just want to see if you'd recommend it.

• hustla17·Aug 25, 5:02 PM

  WTF! I did not know that one can perform skin the cat with a full rotation like that.

• impressive_side_9681·Aug 25, 6:53 PM

  username checks out

• glum_palpitation_152·Aug 26, 4:42 PM

  Some good advice from yvguo as well on YouTube

• calisthenics_fit_2·Aug 26, 10:18 PM

  Shoulder dislocates. Most/many people can do that with a pole/stick, but usually with a much wider than shoulder width grip.

• fuzzyjury·Aug 26, 10:45 PM

  Thank you for this, saving this to watch again later and take notes in my exercise and anatomy directory/workout journal that I keep for trying to mitigate my chronic pain.

• hustla17_2·Aug 27, 12:59 AM

  Is that a sign of good shoulder mobility? I only know dislocation in context of hospital and needing to relocate the shoulder. So it was really surprising to see the skin the cat, in which he dislocates the shoulder to return to his initial position. Kind of insane tbh!

• yourself69·Aug 27, 1:26 AM

  May I ask how long it took to fully recover from these injuries and do proper workout again? I have a partly torn subscapularis and dislocated biceps tendon and I’m afraid my shoulder will never be the same as before. Thanks

• mightygullible_6·Aug 27, 1:43 AM

  It wasn't one thing for me it was cumulative The first step I took was working on the Seated DB External Rotation and working up from 15x 1lb to 15x 15lbs over about 6 weeks (seen here https://youtube.com/shorts/rXiuzlbPVow?si=usvHaFBOjdlk4cSL) This felt good every time I did it, I just found it very hard Don't do anything that hurts, but if it does that doesn't mean it's a bad *movement* for you, just make it easier (can't do 1lb? Do 0lb. Can't do full ROM? Do partials)

• mightygullible_7·Aug 27, 2:43 AM

  It's not an actual dislocation that's just the name of the exercise It's elite shoulder mobility

• mightygullible_8·Aug 27, 2:55 AM

  No, you don't need to buy the program. You can just get good at the exercises I listed (handstand, skin the cat, back bridge) with much practice Matthew Smith's way also works well I'm sure

• impressive_yam6425_2·Aug 27, 3:13 AM

  Thanks for sharing your experience

• remainmindful_2·Aug 27, 3:37 AM

  That gymnast deserves an award for that video! Thanks for sharing!

• remainmindful_3·Aug 27, 5:17 AM

  Thanks for sharing the exercises! What was your frequency, volume, progression, etc. like?

• mightygullible_9·Aug 27, 5:47 AM

  Depends how much you want to devote to this You could do as little as: 3x per week - wall handstand holds 5x30 seconds - Hanging/weighted hanging/one arm hanging 3x30-60 seconds - German hang 3x 30 seconds And see some remarkable progress Or, really make it a thing. Work out like a gymnast and warm up and cool down with mobility work. Skin the Cat, Back Bridge reps, 10x30 second wall handstand holds... Just move

• comfortable_duty7143·Aug 28, 9:31 PM

  Thanks for this buddy

• salt_ad_645_2·Aug 29, 8:49 PM

  I've trained a decent amount of shoulder extension work (not full manna, but progressions toward it), and I wouldn't say it made my shoulders "bulletproof." What it did do was improve my shoulder mobility, strength in end ranges, and overall resilience.

• mcbirdsong·Aug 29, 9:06 PM

  Informative post, very interesting. Can you recommend a video to start my manna-journey?

• yourself69_2·Aug 29, 11:53 PM

  Thank you for the advice. I will give it a try

• remainmindful_4·Aug 30, 4:40 AM

  Thanks!

• barbodycalisthenics·Aug 30, 6:01 AM

  Gave you an award, my dude. I’ve consumed a lot of information concerning strength, mobility, and flexibility and I have to say that this video is one of the best references I’ve reviewed. Thanks for sharing!

• perfect_internet_353·Aug 30, 7:05 AM

  Shoulder health comes more from balance — if you're pushing a lot, you need pulling too. Lateral raises and face pulls changed my shoulder health more than any specific skill work.

• impressive_can_701_2·Aug 30, 7:13 AM

  It just forces insane end-range strength and mobility that most people never train. If shoulder aches are still there, it’s usually because that end-range control is missing, not because more face pulls or rows are needed. The trade-off is it’s slow, uncomfortable static work, but that’s exactly why it fixes the weak spots.

• remainmindful_5·Aug 30, 9:26 AM

  Those have certainly helped me so far too, but not enough to where I can fully internally rotate my right shoulder to scratch my back-though the left can do it.

• remainmindful_6·Aug 30, 11:31 AM

  Thanks! This is the kind of anecdote I was looking for.