How to Do Superman Holds

Superman Holds is a back exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Superman Holds

  1. 01Lie face down on the floor with arms extended overhead and legs straight behind the torso.
  2. 02Squeeze the glutes and lower back to lift the chest, arms, and thighs simultaneously off the ground.
  3. 03Keep the neck in a neutral position by gazing at the floor a few inches in front of the face.
  4. 04Maintain this lifted position for the prescribed duration while breathing into the upper back.
  5. 05Lower the limbs back to the floor in a synchronized motion before the next repetition.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Superman Holds

Primary Stabiliser Inactive

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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

If lower back pinching occurs, limit the range of motion by lifting the chest and thighs only a few inches off the floor.

Same coaching engine used inside the A90 app

05 / FAQ

Superman Holds questions

What muscles does Superman Holds work?

Superman Holds is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Superman Holds correctly?

Lie face down on the floor with arms extended overhead and legs straight behind the torso. Squeeze the glutes and lower back to lift the chest, arms, and thighs simultaneously off the ground. Keep the neck in a neutral position by gazing at the floor a few inches in front of the face. Maintain this lifted position for the prescribed duration while breathing into the upper back. Lower the limbs back to the floor in a synchronized motion before the next repetition.

What is the A90 coach tip for Superman Holds?

If lower back pinching occurs, limit the range of motion by lifting the chest and thighs only a few inches off the floor.

Is Superman Holds suitable for beginners?

Superman Holds is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Superman Holds?

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

A90 Intelligence

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