isometric · beginner
Superman Hold
Also called: Prone Back Extension Hold, Superman
Coaching cues
- Reach long through fingers and toes
- Lift chest and thighs a few inches — quality over height
- Squeeze the glutes
- Eyes on the floor to keep the neck neutral
Common mistakes
- Cranking the neck up to look forward
- Lifting as high as possible and cramping the lower back
- Holding the breath through the hold
Take care with: lower back. Members who list these injuries never see this exercise in a program.
Easier: Bird Dog