Exercise Library
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Superman Hold
A prone back extension hold. Endurance for the spinal erectors and glutes that hold golf posture.
core
Why it matters for golf
The muscles along the spine hold golf posture for hours at a time. Superman holds build that endurance directly, strengthening the low back, glutes, and upper back in one simple isometric.
Coaching cues
- Arms and legs long, lift together.
- Squeeze the glutes and mid back.
- Eyes down, neck neutral.
- Breathe through the hold.
Common faults
- Cranking the neck up to look forward.
- Lifting so high the low back pinches.