Superman Hold

The Superman hold is an exercise that targets the muscles of the lower back, glutes, and posterior chain. To perform a Superman hold, lie face down on the floor with your arms extended overhead and your legs straight behind you. Simultaneously lift your arms, chest, and legs off the ground, engaging your lower back and glutes to maintain the position. The goal is to hold the position for a certain amount of time or for a certain number of repetitions.
In CrossFit, the Superman hold is often used as part of a warm-up or as an accessory exercise to strengthen the posterior chain. It can also be incorporated into high-intensity workouts that include bodyweight exercises or gymnastic movements. For example, it might be included in a workout that also includes push-ups, squats, and pull-ups. The Superman hold can be modified to suit different fitness levels by adjusting the duration or the range of motion. It can also be combined with other exercises to create more challenging variations, such as the Superman to Hollow hold.