Medicine Ball Superman
10 reps
Lift the ball and your legs off the floor, hold, then lower back down.
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LOWER BACK
Medicine Ball Superman
A weighted superman done holding a medicine ball out in front of you. It works the whole posterior chain, from the back and lower back to the glutes and hamstrings. The ball adds resistance to a movement that's usually bodyweight only, making it a stronger back builder.
How to do it
- 1
Lie face down on the floor holding a medicine ball in both hands out in front of you, arms nearly straight.
- 2
Engage your back and glutes to lift the ball and your legs a few inches off the ground.
- 3
Hold at the top with tension through the back of your body.
- 4
Keep your arms extended with a soft bend in the elbows.
- 5
Lower the ball and your legs back to the floor under control.
- 6
Repeat for your reps, feeling the work mainly in your back and glutes.