The superman hold is a valuable addition to your training routine that can help to strengthen your back, but are you sure you’re even doing the exercise correctly?
For this movement, you shouldn’t settle for anything other than perfect form—especially because it’s such a killer exercise that can serve as a simple addition to your training plan. Let Men’s Health fitness director Ebenezer Samuel, C.S.C.S. and associate fitness editor Brett Williams guide you through the move’s subtleties, saving you from the bad habits that are keeping you from unlocking your fitness potential.
Before you hit the ground and start flying, take note that it’s extremely important to pay attention the movement here. Hitting the proper form is essential to make sure you’re getting the most out of the exercise—particularly because of the subtle details with the position and the potential you have to jack up your lower back. Let’s break down everything you need to know.
Eb says: Your legs come off the ground during a Superman hold, but make sure you’re using the right muscles to drive that. Focus on squeezing your glutes hard on the Superman hold. This will help prevent you from overusing your spinal extensors to drive your lower half off the ground.
This will also teach you to protect your lower back in a real-world way; the more you squeeze your glutes during just about every motion, the more you create hip extension (instead of extension from the lower back).
Take Your Time
Eb says: Don’t rush your Superman reps. Doing so doesn’t give you the proper chance to activate all the muscles you’re trying to train, from glutes to mid-back muscles to rotator cuff musculature.
Think of raising into a Superman rep, then holding for at least two counts. Own those two counts and be mindful of what’s happening in your body when you’re up there: Glutes squeezed, mid-back muscle engaged.
Eb says: Don’t look up on Superman hold reps. instead, work to keep your head in a nice neutral position. Once you look up and forward, you begin to shift the action of your spine and move your lower back into extension. Think about looking at your mat or the floor (or the world you’re “flying” over) instead.
Want to master even more moves? Check out our entire Form Check series.
Source: Read Full Article