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SuperMan Wheel Push-Ups From Feet?
 
 
John Peterson John Peterson is offline
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01-07-2019, 05:32 PM
 
Hello Everyone,


I have received an email from a man that had seen a video clip of me performing a series of Superman Wheel Roll-Outs from standing and he wonders if it is a safe exercise to perform.

Short answer: NO!!!

Long answer: Hello Paul, my personal opinion is that the Superman Wheel Roll-Out is among the most intensive feats of strength that one can perform for the abdominal, latissimus, and spinal erector muscles. It is not really a strength development exercise but rather a feat of strength. You could take 100 strong and very fit men and I assure you that fewer than 10 out of 100 would be able to do it even once.For example 40 years ago I was a member of the Minnesota Distance Runners Association and at a meeting my friend Andy suggested I bring my wheel to see how many men or women could perform it. I didn't think it was a big deal but out of more 30 people not one besides me could do it. I mention this because almost everyone there had run a marathon and some even ultra-marathons, so these were people that were far stronger and fitter than the average. I was truly amazed that night and when I told my grandfather about it he said, "It has as much to do with leverage and weight distribution as it does to do with strength. You just have the right proportions for it so don't give yourself too much credit."

The point is that that particular feat does require a high level of strength to body weight ratio as well as perfect leverage and weight distribution. It just so happens that I have the right kind of body type to perform it efficiently but trust me on this, it is not a strength development exercise in the normal sense of the word and I do think that there would be a high level of injury for those that try to hard.
---John Peterson
 
 
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jaymo jaymo is offline
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01-08-2019, 06:56 PM
 
It's a strength DEMONSTRATION exercise- not a strength builder!

I do it once per week for reps, but it is all about strength confirmation for me- only on the backburner to actually BUILD ab strength. Although, it definitely does that as well!

But you have to be of average size, and above average strength to use it effectively. This is a given.
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ware ware is offline
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01-08-2019, 10:25 PM
 
I've never tried from standing. I can easily do it from the knees, but from standing it seems like if it got out of control, you're going to tear something. So I can see why it's not a generally recommended exercise.
 
 
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John Peterson John Peterson is offline
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01-14-2019, 01:42 PM
 
Hello D'Andre,

Your question is whether or not I still do the exercise myself and the answer is Yes, I Do. I personally perform a total of 3 sets each day.

I can't think of anything in the realm of body weight Iso-tonic exercises that exercises both the Erector Spinae and the abdominals with anywhere near the intensity that this exercise requires.

The reason I do not recommend it as an exercise for most people is because it requires a level of strength, leverage, and weight distribution that are ideal in order to perform it. Trust me, not everyone has the ideal combination and because of that fact, this is one exercise that people could get hurt if they tried too hard to do and it is simply not worth it.


Now, let me also say that with the Isometric Power Belt that you can hit these same muscles with 100% intensity and not put yourself in harms way even remotely and an even better reason for it is because as your strength increases with Isometrics so can you intensity. With The Superman Wheel extension you you would have to use a weight vest to increase intensity.

---John Peterson
 
 
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