Strength discipline · Bodyweight
Superman hold
Superman hold is a strength discipline in BYOH, trained with bodyweight and building back and legs. Its ladder runs from 10 sec at Level 1 to 4+ min at Level 9, and Level 10 is the world record.
The ten levels
BYOH measures a discipline in ten cleared levels. Level 9 is a genuine feat; Level 10 is the standing world record, which is there to be looked at rather than reached.
Superman hold starts at Level 1 with 10 sec. Level 5 asks for 60 sec, and Level 9 - the last level a person can train towards - 4+ min. The largest single jump is from Level 7 to Level 8, 2 min to 3 min.
| Level | Target |
|---|---|
| 1 | 10 sec |
| 2 | 20 sec |
| 3 | 30 sec |
| 4 | 45 sec |
| 5 | 60 sec |
| 6 | 90 sec |
| 7 | 2 min |
| 8 | 3 min |
| 9 | 4+ min |
| 10 · Legend | Provisional legend benchmark |
The record past Level 9
Superman hold — Provisional legend benchmark.
No governed body times this hold. This is a provisional benchmark rather than a governed record.
How it is done
- To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
- Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
- Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions prescribed in your program.
Movement guidance and imagery from the public-domain Free Exercise DB. BYOH adds the level thresholds.
How the attempt is judged
A level only means something if two heroes clearing it have done the same thing. These are the rules BYOH counts an attempt by — they are the rules of a game, not coaching.
- What counts as one
- One continuous hold, timed from the moment the chest, arms and legs are all clear of the floor.
- The set
- A single hold. There is no pause: the clock and the attempt end together.
- What you need
- Flat floor, face down, arms reaching ahead of you.
- What ends it
- Any part of the arms, chest or legs touching down ends the hold.
What it builds
Superman hold feeds Back and Legs in a hero’s record, working lower back, glutes, hamstrings.
- Posterior support
- Glutes
- Hamstrings
Superman hold is one of 32 strength disciplines. It shares its bodyweight requirement with 13 other strength disciplines. Back is also built by bent-over dumbbell row and inverted row, and a broad attribute needs several of them rather than one taken far.
Quests that ask for it
- Straighten UpDiscipline · Level 1
- The Drawn BowDiscipline · Level 4
- Broad at the ShoulderDiscipline · Level 6
- A Back Like a DoorDiscipline · Level 9
- The Empty RoomPath · Level 3
Put it on a record
BYOH turns these levels into a hero: what you clear becomes attributes, quests and a character that grows with your training. It is free, and in open alpha.
Start your hero