Strength

Kettlebell Superman Hold

The Kettlebell Superman Hold is a powerful core and lower back exercise. Balancing a kettlebell improves endurance, stability, posture, and strengthens the back and abdominal muscles. Ideal for enhancing overall body stability.
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Kettlebell Superman Hold instructions
Step-by-step instructions
1
Lay face down on a mat with a kettlebell on each side of you.
2
Extend your arms forward and point your hands so your palms are facing each other.
3
Using your back and legs, lift your chest and thighs off the ground. Your arms should come off the ground as well carrying the kettlebells.
4
Avoid arching your neck upwards. Keep your gaze fixed at the floor.
5
Hold this pose for a few seconds before relaxing back to the starting position and repeat for the programmed number of reps.
Lay face down on a mat with a kettlebell on each side of you.
Extend your arms forward and point your hands so your palms are facing each other.
Using your back and legs, lift your chest and thighs off the ground. Your arms should come off the ground as well carrying the kettlebells.
Avoid arching your neck upwards. Keep your gaze fixed at the floor.
Hold this pose for a few seconds before relaxing back to the starting position and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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