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.
 
 
Execution
 
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.
 
 
Purpose
 
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.
 
 
Programming
 
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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