Male

Around the World Superman Hold

Muscles involved

Adding the Around the World Superman Hold to your training brings direct benefits that you will feel both inside and outside the gym. Using strictly your bodyweight, this continuous isometric hold combined with arm circles demands effort from your entire posterior chain. You will notice significant improvements in core stability and upper body endurance as your back, glutes, and traps coordinate to hold your body off the ground. Over time, the result is a noticeably stronger lower back, healthier shoulder mobility, and better upright posture during daily life. It proves that simple bodyweight work can deliver powerful functional strength across your back and glutes.

How to do it

1. Lie face down with your arms and legs extended. 2. Elevate your chest and legs, maintaining the superman position. 3. Rotate your arms in a wide circle around your body. 4. Maintain control of the movement and lower slowly when finished.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your neck in line with your spine to avoid tension. - Perform wide but controlled circles with your arms. - Breathe deeply during the superman position to maintain stability.