The Deadbug

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The primary goal of the dead bug is to strengthen the core and improve anterior core stability all while minimizing pressure on the low back. This movement is also a great drill for realizing and correcting excessive anterior pelvic tilt. Performing this exercise on the floor not only provides stability, but feedback that you can take with you into other core movements. Its a staple movement in my coaching while I continuously incorporate variations of this and eventually move them more towards gymnastic core movements down the line. Once you nail the basic dead bug there are a GAZILLION variations on making it extra spicy! . . . Here’s how to do it: . Lay on the ground with your legs at 90 degrees and using your arms to reach up toward the ceiling. For those having a hard time compressing then I lower their hands and cue toward the heel instead. . . Press your low back into the ground. If you have trouble understanding what this means or feel like you can use a band for tactile feedback. Put the band under your low back and if it escapes from you thrn you know you arent pressing down enough as there shouldnt be any space between the floor and your back if done correctly—the most important piece. . . . Reach away from the floor with your hands creating compression and tension in your core and upper body. I like starting people off with their head and shoulders off the floor. If its too much straining on their neck then head on the floor. . . . While maintaining lowback to ground contact and pelvis to ribcage compression, lower a single leg in control and come back to your starting position. Shoot for a sets of 10 per leg starting. . . .

The primary goal of the dead bug is to strengthen the core and improve anterior core stability all while minimizing pressure on the low back. This movement is also a great drill for realizing and correcting excessive anterior pelvic tilt. Performing this exercise on the floor not only provides stability, but feedback that you can take with you into other core movements. Its a staple movement in my coaching while I continuously incorporate variations of this and eventually move them more towards gymnastic core movements down the line. Once you nail the basic dead bug there are a GAZILLION variations on making it extra spicy! .
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Here’s how to do it:
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Lay on the ground with your legs at 90 degrees and using your arms to reach up toward the ceiling. For those having a hard time compressing then I lower their hands and cue toward the heel instead.
.
.
Press your low back into the ground. If you have trouble understanding what this means or feel like you can use a band for tactile feedback. Put the band under your low back and if it escapes from you thrn you know you arent pressing down enough as there shouldnt be any space between the floor and your back if done correctly—the most important piece.
.
.
.
Reach away from the floor with your hands creating compression and tension in your core and upper body. I like starting people off with their head and shoulders off the floor. If its too much straining on their neck then head on the floor. .
.
.
While maintaining lowback to ground contact and pelvis to ribcage compression, lower a single leg in control and come back to your starting position. Shoot for a sets of 10 per leg starting.
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#strengthcoach #oaklandstrength #core #deadbug #corestability #srirachaspicy

Here’s the video: