How to Do Around The World Superman Hold

Around The World Superman Hold is a back exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Around The World Superman Hold

  1. 01Lie face down on the floor with arms extended overhead and legs straight.
  2. 02Lift the chest, arms, and thighs off the floor by engaging the glutes and spinal erectors.
  3. 03Sweep the arms in a wide semi-circle out to the sides and down toward the hips while maintaining height.
  4. 04Reverse the arc to bring the arms back to the overhead position.
  5. 05Exhale as the arms reach the hips and inhale as they return overhead.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Around The World Superman Hold

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the forehead pointed at the floor to maintain a neutral cervical spine while the arms cycle through the range of motion.

Same coaching engine used inside the A90 app

05 / FAQ

Around The World Superman Hold questions

What muscles does Around The World Superman Hold work?

Around The World Superman Hold is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Around The World Superman Hold correctly?

Lie face down on the floor with arms extended overhead and legs straight. Lift the chest, arms, and thighs off the floor by engaging the glutes and spinal erectors. Sweep the arms in a wide semi-circle out to the sides and down toward the hips while maintaining height. Reverse the arc to bring the arms back to the overhead position. Exhale as the arms reach the hips and inhale as they return overhead.

What is the A90 coach tip for Around The World Superman Hold?

Keep the forehead pointed at the floor to maintain a neutral cervical spine while the arms cycle through the range of motion.

Is Around The World Superman Hold suitable for beginners?

Around The World Superman Hold is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Around The World Superman Hold?

No. Around The World Superman Hold is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes around the world superman hold into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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