Reverse Snow Angels

The reverse snow angel is a bodyweight exercise that strengthens the posterior chain, particularly the upper back, rear delts, and scapular stabilizers, while reinforcing core engagement and spinal control. This movement is performed while lying on the stomach in a Superman hold position, and involves moving the arms in a controlled, sweeping motion similar to making a snow angel. The exercise enhances shoulder mobility, scapular strength, and endurance, making it a valuable addition to any calisthenics, gymnastics, or posture-improving routine.

Reverse snow angels are an excellent accessory movement for athletes working on pulling strength, shoulder endurance, and injury prevention. Because the exercise is performed in an arch body hold, it also activates the glutes, hamstrings, and lower back, contributing to improved full-body control and posture. Before attempting this exercise, it is recommended to have the ability to hold a Superman position (arch body hold) for at least 20-30 seconds, as this will help maintain proper form throughout the movement.

No equipment is required for this exercise, though a mat can be used for added comfort. Light weights or resistance bands can be added for increased difficulty.

How to Perform Reverse Snow Angels

1. Starting Position: Lie face down on the floor with your arms fully extended in front of you and your legs straight and together. Keep your feet slightly elevated and heels touching to engage the posterior chain.

2. Enter the Superman Hold: Lift your chest, arms, and legs slightly off the ground into a Superman position while keeping your core engaged and maintaining a slight arch in your lower back.

3. Initiate the Movement: Keeping your arms straight, sweep them outward in a circular motion toward your sides as if making a snow angel.

4. Reach the Bottom Position: Bring your hands down to your thighs or slightly behind your hips, squeezing your shoulder blades together while keeping your chest elevated.

5. Reverse the Motion: Slowly return your arms to the starting position in front of you, maintaining control and keeping tension in the upper back and shoulders throughout.

6. Repeat for Repetitions: Perform the desired number of reps, ensuring that your arms stay off the ground and that you maintain a steady, controlled motion.

Benefits of Reverse Snow Angels

• Strengthens the Upper Back & Scapular Stabilizers: Engages the rhomboids, traps, and rear delts, improving scapular control and posture.

• Improves Shoulder Mobility: Encourages active shoulder movement through a full range of motion, helping prevent stiffness and impingements.

• Develops Core & Posterior Chain Strength: Engages the glutes, hamstrings, and lower back to maintain a stable arch position.

• Enhances Pulling Endurance: Reinforces proper scapular movement, which carries over to pull-ups, muscle-ups, and front lever training.

• Promotes Healthy Posture: Counteracts the negative effects of prolonged sitting and rounded shoulders by strengthening the postural muscles.

• Great for Shoulder Injury Prevention & Rehabilitation: A low-impact exercise that improves rotator cuff endurance and scapular retraction strength.

Common Mistakes to Avoid

• Dropping the Arms to the Floor: Keep your arms hovering off the ground throughout the movement to maintain muscle activation.

• Not Keeping the Chest & Legs Elevated: Maintain a Superman position to engage the posterior chain effectively.

• Moving Too Fast: Perform the exercise slowly and under control, focusing on proper scapular engagement.

• Lifting the Hands Too High: Keep the arms in a natural, horizontal arc rather than excessively lifting them toward the ceiling.

• Overarching the Lower Back: Engage the core and glutes to avoid excessive strain on the lumbar spine.

• Not Squeezing the Shoulder Blades at the Bottom: Focus on active scapular retraction when your arms reach your sides.

Gym Equivalent Exercises

• Face Pulls with a Band or Cable – Strengthens the rear delts and scapular retractors in a controlled pulling motion.

• Reverse Flys with Light Dumbbells – Trains the same muscle groups with resistance.

• Scapular Wall Slides – Improves shoulder mobility and scapular control in a vertical plane.

• Superman Holds (Isometric) – Builds posterior chain endurance, similar to the static portion of the reverse snow angel.

• Banded Pull-Aparts – Reinforces scapular retraction and external rotation, aiding in shoulder health.

The primary muscles engaged in reverse snow angels include:

•Rhomboids & Middle Trapezius – Helps pull the scapulae together, crucial for posture and pulling strength.

• Rear Deltoids – Assists in shoulder retraction and arm movement.

•Erector Spinae – Keeps the lower back engaged to maintain the Superman position.

The secondary muscles involved include:

• Latissimus Dorsi (Lats) – Assists in pulling the arms toward the sides.

• Glutes & Hamstrings – Helps maintain the arch hold throughout the movement.

• Forearms & Grip Muscles – Works to control arm movement and positioning.

• Core Muscles (Rectus Abdominis, Obliques, Transverse Abdominis) – Engaged to stabilize the spine.

Reverse snow angels are highly scalable, making them useful for beginners improving posture and advanced athletes developing scapular endurance. Adjusting tempo, resistance, and body position allows continuous progression, helping athletes build upper back strength, pulling endurance, and shoulder mobility. This exercise serves as an excellent warm-up, injury prevention tool, or high-rep endurance drill, complementing calisthenics, gymnastics, and strength training programs.