Superman back extensions
3 sets of 10 slow lifts, 2 s hold at the top, 1 min rest.
- Slot
- Strength
- Focus
- Stability
- Time
- 5 min
- Intensity
- Low intensity
- Injury risk
- Low injury risk
- Equipment
- Floor space
How to do it
Lie face down with your arms stretched out in front of you. Lift your arms, chest, and legs a few centimeters off the floor at the same time, hold 2 seconds, and lower slowly. Do 10 reps, 3 sets, with 1 minute rest. It balances all the front-of-body core work and keeps your lower back strong.
Run it now
The same timer as the app: a five-second get-ready, then every round and rest counted down with a beep. Keep this page open while you train.
Superman back extensions
0:00 / 5:05
Ready
5:05
3 rounds
3 sets of 10 slow lifts, 2 s hold at the top, 1 min rest.
High risk: read the protocol, stop if anything feels wrong.
- 3
- rounds
- 1:00
- rest
- 5:05
- total
Done.
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Take the quizWho it's for
The back of the body, which gets almost nothing from climbing and plenty from sitting. Five minutes, no equipment, low risk.
Common mistakes
- Lifting as high as possible. A few centimetres. Height comes from the lower back arching, which isn't what you want.
- Rushing. Slow up, two-second hold, slow down.
- Cranking the neck back. Look at the floor. The neck stays in line with the spine.
- Skipping it because it feels easy. It's maintenance work and it's meant to feel easy.
How to progress
Add a set, then hold longer at the top, then lift opposite arm and leg only, which adds a rotational demand. Loading it isn't necessary.
When it fits
The training periods this exercise fits into in Blok Sessions.
Base Lots of easy climbing, good movement and aerobic fitness.
Strength Stronger fingers and pulling, with weight you control.
Power Explosive moves, momentum and coordination.
Power Endurance Keep your power through one hard move after another.
Endurance Climb longer before you pump out, by moving efficiently.
Performance Peak for a trip or a comp: focus, reading problems, trying hard.
Deload Train less, let your fingers recover, keep moving.