Arch Body Hold

What is Arch Body Hold:

The Arch Body Hold, also known as Superman hold, is a bodyweight static core exercise primarily working the erector spinae. It involves lying face down on the ground, extending the arms and legs, and lifting them off the floor. This movement mimics the shape of an arch, requiring full-body tension and stability.

Key Benefits:

  • Strength Development: Builds core strength, particularly in the erector spinae, glutes, and hamstrings.
  • Spinal Stability: Builds resilience in the lower back and helps prevent injuries.
  • Convenience: This exercise can be performed virtually anywhere without equipment, making it accessible and convenient for most individuals.

Variations:

  • Arch Body Pulse: A similar dynamic exercise in that instead of holding the position, you relax and engage your muscles back and forth.
  • Arch Body Pulse: A similar dynamic exercise targeting the erector spinae through spinal extension by lifting the upper back off the ground.
  • Reverse Hyperextension: A similar dynamic exercise targeting the erector spinae and glutes through spinal extension and hip extension— lifting the legs from a flexed hip position.

How to perform Arch Body Hold:

  • Setup: Lie on your chest, arms extended and overhead, and legs extended.
  • Entry: While keeping your overall body position, simultaneously lift your upper back and legs off the ground— spinal and hip extension.
  • Hold Position: Hold the position for your desired duration or as long as you can without form breakdown, then stop once your form starts to degrade.
  • Release: Drop your legs to decrease the resistance and slowly lower yourself.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Deep then Shallow Breaths: Take a deep breath as you go into the position, then take shallow breaths while holding the position at a comfortable interval.
  • Avoid Holding your Breath: Unless what you're doing lasts only a few seconds and you can endure holding your breath without issue, it's advisable to not hold it as this could lead to lightheadedness.
  • Scapular Position: Maintain depression and retraction of the scapulae for optimal performance.
  • Pelvic Position: Maintain anterior pelvic tilt for optimal rectus abdominis engagement and performance.
    •

    Additional Information:

    Ways to make it easier:

    • Decreasing the lever - tucking your knees and putting your arms at your sides or moving your arms and feet closer to your midline
    • Using external force for support - your arms, partner, or something
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Holding it for as long as you can
    • Progressing to a harder variation/exercise