Video Demonstration
We are going to cover a core training exercise called the Superman Plank.
The Superman Plank is an isometric training exercise.
Before training with this plank variation, you should have a solid understanding and form of the more fundamental planks.
These are the Traditional Plank, Side Plank, elbow plank and the reverse Plank.
You should be able to hold your body in the traditional plank for at least 30 seconds before attempting this variation.
This article is going to cover how to perform the Superman Plank with Video, Image examples and a step by step description on how to perform the movement.
We will then include an easier variation of this exercise that you can use. The difficulty of the exercise, equipment required to perform it, muscles it works and the benefits of adding it to your training routine.
We will end this article with some training tips to make sure you are performing it correctly.
So let's get right to it.
Superman Plank How to Guide
Image Example
Step by Step Description
- Step 1: Move to the floor and go to the standard plank position. Make sure that your back is flat, not arched or rounded.
- Step 2: While you maintain the plank position extend one of your arms forward and at the same time lift and extend the opposite leg. You need to keep your body straight and steady while lifting your arm and leg. Make sure to focus on creating a stretch in the raised arm forwards and leg backward.
- Step 3: Hold this pose for 5 seconds. If you cannot yet keep your arm and leg up that long start with a shorter holding time of 2 to 3 seconds to start. Keep working on progressing until you can hold it for 5 seconds.
- Step 4: In a slow and controlled movement return your hand and foot back to the floor returning to the plank position.
Modified Superman Plank How to Guide
The modified version of this movement is the same with one small difference.
Instead of placing your feet on the ground put your knees there instead. Having your knee on the floor will significantly reduce the amount of core strength required and make balancing yourself a lot easier.
Image Example
Equipment Required
This exercise is a Calisthenics exercise, so you only need your body to perform it.
You can make the exercise more challenging by using weighted clothing while doing it.
Difficulty Level
The Superman Plank is rated as an intermediate exercise.
Muscles Worked
Primary Muscles: Transverse Abdominis
Secondary Muscles: Side Shoulders, Front Shoulders, Abdominals, Obliques, and the Rhomboids.
Superman Plank Benefits
Contraction of your entire body is required when you are performing this exercise. This is why the Superman Plank is a great full body exercise.
It will help to increase your hand and leg coordination and improve your stability and motor control. It will help to improve these areas because of the alternate arm and leg holding that you have to do to balance your body.
The exercise will help you to create a strong core. Strengthening your core will help you with everyday activities to your athletic performance.
Training Tips
If you find the traditional version of this exercise is too challenging you should use the kneeling variation for awhile. It will help strengthen your core and gain better balance preparing you for the normal variation.
Putting your knee on the ground will require less strength from your abdominals and hamstrings while making balancing yourself easier. After a couple of weeks move back to the traditional version.
Have your raised arm and leg parallel to the floor. Both your arm and leg need to be straight. Make sure not to bend at the knee or elbow when performing this exercise.
Make sure to balance your body so that each side of your body is doing equal work.
If you are off center when you perform this lift, there will be additional stress placed on your lower back. The increased pressure raises your chances of straining your lower back.
Your body should form a straight vertical line from the top of your head to the heel of your foot still on the ground.
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