STRENGTH TRAINING

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Superman Hold with Freestyle Kicks

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
The Superman hold is a lower back flexion; you lie facedown on the floor with your arms, shoulders, chest, and legs off the floor in the style of the flying superhero, using your lower back to hold your upper body and legs off the floor. The addition of freestyle kicks take the back workout up a notch by challenging that flexion through quick, controlled motion of your legs.

Muscles Worked
Back (lower)

Starting Position
Lie face down on the floor with your legs extended and your arms straight on the floor in front of you with palms facing down (see Photo 1).

Exercise

  1. From the starting position, raise both your legs off the floor as you retract your shoulder blades and lift your arms, shoulders, and chest off the floor as well. Keep your head and neck in line with your back (see Photo 2).
  2. Once only your stomach and hips are on the floor, maintain the elevated position as you perform freestyle kicks: Kick from the hip with alternating legs, keeping your toes pointed and your knees straight. Be careful not to fling your legs or bend your knees—your kicks should be small, quick, and controlled (see Photos 3 and 4).
  3. Continue to kick for 60 seconds before slowly lowering your legs, chest, shoulders and arms back to the floor.
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.