Superman Hold — CrossFit Technique Guide
The superman hold is a prone posterior chain exercise — you lie face-down and simultaneously lift your arms, chest, and legs off the floor, holding the extended position. It directly targets the lower back extensors, glutes, and hamstrings, making it the natural counterpart to the hollow hold. In CrossFit, superman holds appear as accessory core work, often paired with hollow holds in alternating intervals. They develop the posterior chain strength needed for efficient deadlifts, clean pulls, and the arch position used in kipping gymnastics movements.
Muscles Worked
Equipment
Watch the movement demo
Video tutorial on YouTube — opens in new tab
How to Do the Superman Hold
Lie face-down with arms extended overhead, legs straight.
Squeeze your glutes and hamstrings to initiate the lift.
Simultaneously raise arms, chest, and legs off the floor.
Hold the extended position — think lengthening from fingertips to toes.
Keep the neck neutral — look at the floor, not forward.
Hold for the prescribed duration, then lower with control.
Common Mistakes
Only lifting the upper body and leaving legs flat — the posterior chain demand is halved.
Looking up at the ceiling — extends the neck unnaturally. Gaze stays down.
Holding the breath — maintain rhythmic breathing throughout the hold.
Rushing through without full extension — partial superman holds reduce the stimulus.
Coaching Tips
Pair with hollow holds in 20-30 sec alternating intervals — the classic gymnastic core superset.
Add a 5 lb plate in each hand to increase difficulty without compromising position.
For athletes with lower back sensitivity, start with shorter holds and progress gradually.
Scaling Options
Easier / Beginner
Arms-only superman (hands behind back, only lift upper body), or shorter holds.
Harder / Advanced
Add a plate in each hand, or superman rocks (rocking forward and back in the hold).
Frequently Asked Questions
How do you pair hollow holds and superman holds in CrossFit?
Standard gymnastic core protocol: 20-30 sec hollow hold → 10 sec rest → 20-30 sec superman hold → 10 sec rest. Repeat 3-4 rounds. This pairs anterior core (hollow) with posterior core (superman) for balanced midline development.
Related Exercises
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