Medicine Ball Superman
Loaded superman with medicine ball extended overhead — direct posterior-chain isometric work.
Level: Beginner
Primary: Back - Lower
Movement: Compound
Type: Functional Fitness (Obstacle & Hybrid)
Equipment: Medicine Ball
Sports: Baseball MMA Tennis
Target muscles
The spinal erectors fire continuously. The glutes and hamstrings hold hip extension. The deltoids hold the ball overhead. The trunk braces.
How to perform
Setup
Lie face down on the floor holding a medicine ball with both hands extended in front.
Execution
Simultaneously lift the arms, chest, and legs off the floor, squeezing the glutes and lower back. Hold briefly. Lower back down with control.
Common mistakes
- Lifting only arms or only legs.
- Going too heavy.
- Hyperextending the neck.
- Bouncing.
- Dropping the ball.
Progressions and regressions
Regress to bodyweight supermans. To progress, increase ball weight, work pause reps.
Programming notes
Posterior-chain isometric. 3 sets of 8-12 reps, twice a week.
