Superman (Exercise)

Superman (Exercise)

Oct 5, 2016, 6:24:50 PM Sport

Hello bloggers and readers alike,

I have decided to do another exercise post today, one of which is a bit more difficult for a beginner, so I would highly recommend as a beginner to get into habit of holding it 5 seconds at a time and as you your fitness level increases, increase the length of time. I know for one thing, this is an exercise that is popular among athletes, I remember having to watch the football players do this exercise every morning while I was a strength and conditioning coach intern at the University.  This was not one of their favorite exercises to do and they were told to hold it as a team for about 15-30 seconds, and trust me it is difficult to do if you haven't done it before, but for those of you who may be advanced athletes or fitness persons, please feel free to challenge yourself and use a weight plate in both hands or using one weight plate and switching it back and forth between the two hands, around the body, etc. Many different things can be done if the basic superman is too easy for some of you. 


I am aiming to speak on the basic superman, but again I will list some alternatives to challenge yourself if you wish at the end, and any modifications that can make this exercise any easier for my beginners. Let's get started. 


Superman- how is it done:


  1. Lie straight and face down on the floor and/or mat, Arms fully extended in front of you (starting position)
  2. Simultaneously raise your arms, legs, and chest off the floor, and hold this contraction for two seconds. Exhale during this movement, 
  3. Slowly begin to lower your arms, legs and chest back down to the starting position as you inhale
  4. Repeat for the recommended amount of repetitions
When performing this exercise it is important to know that you will need to use your back muscles to help hold you up, do not perform this exercise if you have  back injuries or had back injuries, and have not done a proper warm-up. Consult with your doctor first to prevent further injury, and consult with a fitness specialist if you need instruction on form/technique.
Modifications made to make it easier:
  1. If lifting both arms and legs are too difficult: you can lift alternate legs and arms at one time.  
Do you want a challenge:
  1. hold your superman for 1 minute at a time
  2. do more sets
  3. use weight plates in either or both hands
  4. using a weight plate or medicine ball, pass them back and forth between each hand 
  5. using a weight plate or medicine ball, pass them behind you (pass to the left or right hand, hand it over your back to the other hand and repeat)
I have done the more challenging one where I used the weight plate in my CrossFit class and it was no joke, took me by surprise. 
Superman benefits:
  • Strengthen the upper and lower back
  • also strengths the glutes and hamstrings
  • using different variations you can work your core muscles
  • This exercise has been known to cause back issues if not done correctly and if done excessively
  • some scientist have gone to prove that it might have minimal significance on the back muscles, glutes, and hamstrings. 
  • Small ROM (range of motion)
Nonetheless, if you are beginner, start off with 1-2 seconds, maybe even 5 second holds, if you are natural and pro at this exercise, challenge yourself if necessary and like I always tell people, there are ALWAYS better options out there, so don't rely on just this exercise, go out and explore others. Not every exercise I mention do I implement in my workouts, do I love, do I recommend, do I agree with and not every exercise I mention should be done by all populations. This is when research and asking questions should be done before jumping into an exercise. My goal is to talk about each and every exercise I have done, haven't done, seen done, researched, etc. I may never get to all of them but it is one hell of a goal, not to mention doing this means I can come up with ideas for myself or clients. Thanks for reading, please share, comment, like.
Your fitness blogger,
Shay-lon xoxo


Published by Shay-Lon Moss

Comment here...

Login / Sign up for adding comments.