Superman (sport)

The Superman is a self-weight exercise that strengthens the back extensors and buttocks . The name of the exercise comes from the similarity with the flying pose of the superhero Superman .

It can also be carried out on a fitness device , the so-called hyperextension bench , and is then referred to as hyperextension using the medical term for a strong joint extension .

execution

The practitioner lies flat on their stomach. The arms are straight out in extension of the body. The gaze is directed towards the floor so that the head forms an extension of the spine. Then the legs, arms and the entire upper body are raised by tensing the back and glutes. Then only the stomach touches the ground. This position is held for a few seconds before the body returns to the starting position.

variants

A common variation of the exercise is alternating between lifting only the left leg with the right arm and vice versa. You can also move your arms back in an arc during the tensing phase so that they are stretched backwards along the body or even touch each other over the buttocks, and then move them forward again.

The level of difficulty can be adjusted by the number of repetitions, the duration of the tension or the use of weights on the arms and / or legs.

Hyperextensions

On the hyperextension bench

If a hyperextension bench or similar sports equipment is available, the exercise can also be performed on it. The practitioner lies on the bench from the waist down with his face to the floor; your arms are crossed in front of your chest, your feet are trapped under the pads. The upper body is bent downwards at a right angle, from there it is guided upwards until the entire body forms a straight line, and can be held there.

The advantage of hyperextensions compared to the conventional Superman exercise is that it is less easy for the user to get into a harmful hollow back posture.

Hyperextensions can also be made more difficult by holding weights in front of the chest.

Individual evidence

1. ↑ ^{a b} Ariana Röthlisberger: Other BWE Shoulder Bridge Dips Superman Shoulder Turn. Retrieved June 18, 2013 .