Exercise Library
Superman Hold

The superman hold is the simplest isometric back extension exercise possible, and can also be an easy way to help someone feel what creating forceful back extension means.
Lie face down on the floor. Lift the feet and chest as high as possible and hold this arched-back position. The hands can be kept at the sides, placed behind the head, or reached forward. Keep the feet close together.
The superman hold is a simple and accessible way to train isometric back extension stamina, or to teach an athlete what back extension feels like.
Superman holds can be done with other trunk and accessory work at the end of a training session, or during a warm-up as trunk prep work. Use 3-5 sets of holds of 10-30 seconds.

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