Beginner exercise
Superman Hold
Also called Arch Body Hold, Superman
Technique
How to perform Superman Hold
- To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position. Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. When holding the contracted position, you should look like superman when he is flying.
- Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
- Repeat for the prescribed repetitions prescribed in your program.
GymDaze demonstration
Watch Superman Hold
Programming relevance
Muscles involved
Primary targets: Erector Spinae.
MuscleScoreRole
Calisthenics graph
Progression relationships
These relationships describe graph position, not personal readiness.