Around The World Superman Hold
Around The World Superman Hold Exercise Description
Around the World Superman Hold is a prone, bodyweight posterior-chain drill that combines a stable trunk/hip extension hold with a controlled shoulder sweep. The isometric hold emphasizes gluteus maximus and spinal extensors (erector spinae), with the hamstrings assisting to maintain hip extension. As the arms trace a wide arc from overhead to the hips and back, the scapular retractors and depressors (middle/lower trapezius, rhomboids) and shoulder extensors (posterior deltoid, latissimus dorsi) guide the motion while the rotator cuff stabilizes the shoulder. The goal is to maintain a long, neutral spine and quiet pelvis—glutes engaged, ribs contained—while the shoulders move through range without shrugging. Expect a steady, controlled movement pattern that trains trunk and hip extension endurance alongside smooth scapulohumeral rhythm and shoulder control.
- Muscle Groups: Back, Glutes, Hips
- Target Muscles: Gluteus Maximus, Longissimus
- Assisting Muscles: Biceps Femoris - Long Head, Iliocostalis
- Stabilizing Muscles: Infraspinatus, Subscapularis, Supraspinatus, Teres Minor
- Body Area: Lower Body, Upper Body
- Body Parts: Back, Hips, Legs, Lower Back, Upper Legs
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors, Spinal Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes, Lower Back
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Female
How To Do The Around The World Superman Hold Exercise
‘- Lie prone on a mat, legs long and together, toes lightly down. Gaze straight to the floor to keep a neutral neck.
– Reach the arms overhead in line with the ears, elbows straight, thumbs pointing up (external rotation).
– Brace the abdominal wall gently and squeeze the glutes to set a neutral pelvis; draw the shoulder blades down and slightly together.
– Lift the chest and thighs a small amount by extending the hips and upper back; avoid excessive lumbar arching.
– Keep the torso steady while sweeping the arms in a wide, slow arc from overhead to out at the sides and toward the hips; do not shrug.
– Maintain thumbs-up or palms-out as feasible to encourage shoulder external rotation throughout the sweep.
– Pause with hands near the hips, shoulder blades drawn back and down, then reverse the arc smoothly back to overhead.
– Continue breathing throughout; do not hold your breath.
– Lower the chest and legs with control, keeping the spine long.
Around The World Superman Hold Tips
‘- Keep your gaze straight down at the floor to maintain a neutral neck.
– Keep your legs long, together, and toes lightly touching the floor.
– Reach your arms overhead in line with your ears, keeping elbows straight and thumbs pointing up.
– Gently brace your abdominal wall and squeeze your glutes to set a neutral pelvis.
– Lift your chest and thighs only a small amount by extending through the hips and upper back, avoiding excessive arching in the low back.
– Keep your torso steady and pelvis quiet while the arms sweep; only the shoulders should be moving.
– Sweep the arms in a wide, slow arc from overhead toward the hips without shrugging the shoulders.
– Maintain thumbs-up or palms-out during the sweep to encourage shoulder external rotation.
– Pause with your hands near your hips, shoulder blades drawn back and down, then reverse the arc smoothly back to overhead.
– Continue breathing throughout the hold and arm sweep; avoid holding your breath.
Around The World Superman Hold Beginner Introduction
Around the World Superman Hold is a floor-based, bodyweight exercise done on the stomach that blends a static back‑body lift with a smooth, circular arm motion. The position places strong attention on the glutes, lower back, and hamstrings as the chest and thighs hover slightly off the ground. At the same time, the shoulders and upper back are challenged as the arms move in a wide path from above the head, around to the sides, and toward the hips before returning.
This drill highlights full-body tension and control rather than big, explosive movement. The trunk stays long and aligned while the hips remain steady, so the motion is driven mainly from the shoulders and shoulder blades rather than the lower back. The upper back, lats, rear shoulders, and rotator cuff all contribute to guiding and stabilizing the arms through the arc. With calm, continuous breathing and an even tempo, the exercise builds endurance in the posterior chain while reinforcing smooth, coordinated shoulder movement.