Around the World Superman Hold
Description
The around the world superman hold combines a prone superman with arm sweeps. The arms sweep in a circular path from overhead, out wide, and back to the hips while the chest stays lifted.
Equipment Required
Around the World Superman Hold Instructions
- Lie face down on the floor with legs straight and arms overhead.
- Lift the chest, arms, and legs off the floor into a superman position.
- Brace the core and squeeze the glutes to support the back.
- Sweep the arms wide out to the sides at shoulder height.
- Continue sweeping the arms back along the body to the hips.
- Reverse the path back to the wide position.
- Sweep the arms forward overhead to the start.
- Maintain the lifted superman position throughout the full sweep.
Around the World Superman Hold Form & Visual
Around the World Superman Hold Benefits
- Hammers the upper back through the full sweep.
- Strengthens the rear deltoids and rhomboids.
- Trains the spinal erectors with the superman hold.
- Improves shoulder mobility through full range.
- No equipment needed.
- Excellent posture and back health drill.
Around the World Superman Hold Muscles Worked
- Trapezius
- Rhomboids
- Posterior deltoid
- Erector spinae
- Gluteus maximus
Around the World Superman Hold Variations & Alternatives
- Superman
- Prone Y Raise
- Prone T Raise
- Superman W to Y
