Add a med ball to the Superman for loaded back work.
Drive the lift from your lower back and glutes, not by yanking the ball with your arms.
The Medicine Ball Superman isolates the Lower Back — no passengers. That makes it a clean tool for adding targeted lower back volume without extra fatigue.
The Medicine Ball Superman primarily works the Lower Back.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
