Bodyweight Superman plank / superman push up

[pet']

Hello,

Ultimately, I got involved in the practice of an interesting move - IMO of course. I currently practice the "superman push up". This move is shown in the video below:


The isometric version, called "superman plank" is also pretty interesting:


Holding the Superman plank is more challenging than holding the L-Sit for instance. It requires a great core activation. Breathing beyond the shield becomes pretty tough very fast. Indeed, as soon as we lose tension, we tend to arch the lumbars.

In both cases, it requires using full tension to avoid arching the lumbars. Glutes and harmstrings have to be tight as well, otherwise, it could lead to bent legs. Shoulder and elbow lock are crucial here. I noticed that a lock which is not complete makes the move far less stable. Bending the elbow outwards also reduce tension in the neck.

We could even think about a OA version of the plank (or push up)...or a OAOL Version.

Kind regards,

Pet'

 

[Karen Smith]

The Superman plank is a variation that we demonstrate at the SFB certification. Depending on the students strength they can start from the top down or be relaxed on the floor and zip up tension into the lowest superman near the ground (this one being the hardest). The lower your body to the floor the harder the skill.

Agree with you this is a full body tension skill.

 

[305pelusa]

I think I tweaked my back watching those videos. Terrible form 0_O

The superman push-up (and the Plank too) is an extremely dangerous move @pet'. It's very likely to hyperextend the back, and then add even more weight on top of that. Even the gymnastics bridge is safer (same hyperextension, but gravity isn't forcing it) haha. So bruh please be careful I really mean that.

I trust you because you're very strong but I've never seen a single person do one correctly. Even Jack Lalanne did them with atrocious form. Pavel has a decent shape in Bullet Proof Abs, but still a good bit of arch. I think the exercise was taken out in Hardstyle Abs though, which is a good call (IMO anyways) by him. Probably not something most people should be trying out.

The Ab Wheel is safer as you already start in PTT. The Superman, by virtue of starting touching the floor, starts arched and you have to un-arch. That little ROM there, I'm afraid of :/

Good luck with it and let us know how it goes!

 

[Sergej]

@pet' :
thank you a thousand times for posting this. i wanted to post this exercise myself, but forgot every time.
the owner of the second video is kind of a specialist on this movement, or let´s say a lover of it, because he posts it quite often. as far as i remember, he was never hurt doing this exercise.
the last few months i´ve been doing it too.
also a hand on hand version.
it´s unbelieveable the core strenght you build, doing this exercise alone.!!!!!
there are many variations, like arms to the side (crucifix) position, one arm in front one arm back, one arm to the side, raising one leg, walking with the hands back and forth, even a plyometric version exists (THATS HARD!!!).
SUPER GREAT EXERCISE!!!

 

[User 7569]

 

[pet']

Hello,

@305pelusa
Yes I admit this exercise can be dangerous. I never start from the bottom because, as you said, you are already in an arch position. This is why I always start from the top position. Plus, I do not get down until being completely on the floor. I get down until reaching a "very tight hollow position", never more. Besides, I always stop before I feel completely tired. That way I can control the move to change the position. I also noticed that some coordination is necessary. Indeed, totaly "fixed and tight" ankles would not permit to move. This is a drill I can do only a few reps (no more than 5 or 6) with good form and "full ROM". I am always very cautious regarding posture because I work on a sat position.

I did a lot of ab wheel, and also the "ab wheel using the ring". These versions seem safer (at least this is how my body feels them). However, they require either a wheel or rings. The Dragon Flag may also be a source of hyperextension during both positive and negative phase.

In all cases, I'll listen to my body, you are right ! I'll report you how it goes and let you know if this help in any way for other move.

@Sergej
I'd like being able to do a decent OA version of it! Is not it too stressfull for the shoulders ?

Kind regards,

Pet'

 

[Sergej]

@pet' :
no, at least my shoulders have no problem with it.
interesting how different we all are.
i start every rep from the bottom.
i find ab wheels, or ab wheels from rings harder, altough superman push ups help with those.
i only felt hurt once when i was not strong enough for the movement, but since then everything´s fine.
i usually do around 10 reps with two arms or up to 5 reps with the hand on hand version or 3 with hand on hand and then going down with just one.
if you keep everything tight, there should be no problem.
plus, it even works your lower back muscles.

what i also do is holding the top position on fingertips. also great for wrist strenght.

 

[305pelusa]

Smh

it´s unbelieveable the core strenght you build, doing this exercise alone.!!!!!

I will concede that done properly, it builds pretty unreal strength. It's even harder than the Ab Wheel, and that's exceedingly hard already haha.

 

[User 7569]

View attachment 4690

Smh


I will concede that done properly, it builds pretty unreal strength. It's even harder than the Ab Wheel, and that's exceedingly hard already haha.

This guy (johnny grube) makes training programs as well, and put out a whole book about pushups,

also, food for thought

 

[pet']

Hello,

We have to be a little bit "cautious" with all the training frames he shows. A lot of them are based on HIIT. On the long haul, it can turn exhausting.

Regarding the SPk or SPU, this is certainly the most difficult ab exercise I know : harder than the dragon flag, LSit, or even the ab Wheel.

I presume some variations can work more on lats / balance (and then shoulder): OA / OAOL.

I also guess some other variation can be "adapted" to transfer to certain moves. For instance, the crucifix can be a starting point. Then, with practice, we can progressively pointing the arm toward the feet. I think it can transfer to planche (for instance).

As well, I noticed that the more I tend to do hard core exercise, the better is my posture. This is important for me, because my job is on a sat position.

Kind regards,

Pet'