Weighted Superman Holds

Technique

How to perform Weighted Superman Holds

1. Lie face down with your legs straight and your abdomen and pelvis resting on the floor.
2. Hold one light dumbbell in each hand, or one kettlebell or plate with both hands, and reach your arms overhead.
3. Lift your arms, chest and straight legs into an arch you can maintain without jerking or changing the elbow and knee positions.
4. Hold the raised position for the prescribed time while breathing steadily and keeping the load controlled.
5. Lower the load, chest and legs under control before resetting for the next hold.

Programming relevance

Muscles involved

Primary targets: Erector Spinae, Gluteus Maximus.