Hold Around-The-World Superman
Strengthen your back and core! Perform circular arm movements while in a Superman pose, building endurance and stability.
The Hold Around-The-World Superman mainly works the glutes & hips and back, with help from the traps. No equipment needed: it uses just your bodyweight.
Hold Around-The-World Superman Muscles Worked
Primary
Glutes (gluteus maximus); Lats (latissimus dorsi)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Hold Around-The-World Superman Variations and Alternatives
How to do the Hold Around-The-World Superman
Begin by lying face down on a flat, comfortable surface.
Extend your arms and legs, keeping them straight but not locked.
Lift your arms, chest, and legs off the ground to engage your back muscles and glutes, coming into a standard Superman position.
While maintaining the lift, slowly move your arms in a 'circular' motion to your sides and then forward to resume the extended front position.
Keep the motion fluid and controlled while maintaining the elevation of your chest and legs. Imagine drawing a large circle with your hands, hence "Around the World."
Your head should be in a neutral position, in line with your spine.
Hold each 'circle' for a set duration or as long as you can maintain good form without dropping your limbs or arching your back excessively.
Gently lower back down to the starting position, and repeat for the desired number of holds or time intervals.
Note: Engage your core throughout the exercise to protect your lower back and ensure the movement is done by the muscles of the upper and lower back, buttocks, and shoulders rather than momentum.
---
Hold Around-The-World Superman FAQs
What muscles does the Hold Around-The-World Superman work?
The Hold Around-The-World Superman mainly works the glutes & hips and back, with help from the traps. The main muscles are the gluteus maximus and latissimus dorsi.
What equipment do you need for the Hold Around-The-World Superman?
None. The Hold Around-The-World Superman is a bodyweight exercise, so you can do it anywhere.
What workout day should the Hold Around-The-World Superman go on?
It belongs on pull day in a push/pull/legs routine.
What are some Hold Around-The-World Superman variations and alternatives?
Similar exercises include the Alternating Superman, Floor Lying Around-The-World, Around-The-World & Superman and Dumbbell Hold Superman.
Training calculators
Work out the numbers behind your training before your next session.