Lie face down on the floor with the feet close together. Extend the entire back to lift the feet and chest as high as possible, and hold this position. The hands can be kept at the sides, placed behind the head, or reached forward.
 
Purpose
The superman hold is a simple and accessible way to train isometric back extension stamina, or to help an athlete understand what back extension feels like for application in lifts.
 
Programming
Superman holds can be done with other trunk and accessory work at the end of a training session, or during a warm-up as trunk prep work. Use 3-5 sets of holds of 10-30 seconds.