Strength

Med Ball Superman Hold

The Med Ball Superman Hold is a core strengthening exercise targeting the lower back and glutes. It involves balancing on a medicine ball in a 'superman' pose, enhancing stability, balance, and endurance.

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Med Ball Superman Hold instructions

Step-by-step instructions

Start by lying face down on the floor with the medicine ball in directly front of you.

Place your hands on the ball to help balance yourself.

Engage your core and lift both your arms and legs at the same time off the floor as high as possible, maintaining the balance with the ball.

Try to keep your body straight and avoid straining your neck.

Hold this position for a few seconds, then lower your arms and legs back to the starting position and repeat.

Start by lying face down on the floor with the medicine ball in directly front of you.

Place your hands on the ball to help balance yourself.

Engage your core and lift both your arms and legs at the same time off the floor as high as possible, maintaining the balance with the ball.

Try to keep your body straight and avoid straining your neck.

Hold this position for a few seconds, then lower your arms and legs back to the starting position and repeat.

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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