Game version
Gym follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.
Superman Pulls
Strengthen your upper back for strong shoulders on every apparatus.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Lie on your belly in a small arch with arms long.
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 11 and up
- Time
- 8 min
- Players
- Just you
- Space
- Small room
- Bring
- Mat
- Level · skill
- Developing · Strength
The steps
How it works
- Lie on your belly in a small arch with arms long.
- Pull your elbows down to your sides like a W.
- Reach back out long.
- Do 3 sets of 10 slow pulls.
Coaching point
Squeeze your shoulder blades.
Safety: Lift only a little. Stop if your back pinches. Pain in your lower back, worse when you bend back, is never normal: stop and tell a parent or coach. Keep back bends few and gentle.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (slower or smaller), Core (as written), More (one extra twist). Aim for smooth form and compare only with your own last time.
Story
You are an explorer crossing the gym like a jungle.
My best
Beat your own count
Aim for smooth form and compare only with your own last time. Only your own number counts: today against last time.
Practice makes progress
Print it now, or save it free
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