Manna
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
This is a technical lift, best learned under a coach’s eye before loading heavy.
HOW TO PERFORM
- Sit on parallettes and press to a strong L-sit with the shoulders locked down.
- Lean the shoulders back behind the hands and push the hips forward and up.
- Keep driving the legs up past horizontal until the toes travel back toward the head.
- Hold, then lower under control.
FORM TIPS
- An elite position built on years of straddle-L and shoulder-extension work. Own the L-sit and the German hang first rather than attempting it cold.
TARGET MUSCLES
Primary
- Abs
- Shoulders
Secondary
- Triceps
- Quads
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.