Exercise Technique- Dead Bug

I love dead-bugs, not the insect kind but the core exercise kind.

Dead-bug progressions are not flashy or sexy like a TRX atomic push-up, but I still really like them like them because they can teach you a lot.  This is one of my favorite intermediate variations of the exercise.

Having contact with the floor provides some feedback so you are more aware of your back position and can make adjustments more quickly.  This exercise emphasizes maintaining neutral spine as you move your hips.  Moving your hips separately from your lower back is  important for spine health, healthy movement patterns and sports performance. If you are executing this correctly, you will feel a very strong contraction in your abs. 

The tension of the band engages your lats, a big muscle that attaches your upper (shoulder girdle) and lower body (pelvis) and plays a big role in spinal stability.  The key thing to think about with your upper body during this exercise is not to let the ribs flare up.  Those of us who have tight lats may default to a flexed upper back/ribcage, important to bring it back to neutral by keeping your shoulders down and back and rib cage down during this exercise.  Adding an upper body component like this adds more intensity to the exercise and challenges your ability top maintain a neutral spine.

 

Have fun! 

Start Position

Start Position

Set up

  1. If you are going to use a band, take the band and then lie flat on the floor.  If you choose not to use the band, you can keep your arms up.
  2. Be sure you are maintaining your neutral spine, this means mainatining the natural curves of your back, no excessive arch.
  3. Keep knees overyour  hips and flex ankles
  4. Your hands should be over your shoulder joint.
Exercise

Exercise

 

  1. Maintaining constant tension on the band with your upper body.
  2. Slowly lower one leg to the floor while mainatining your neutral spine, you should feel tension in your abs, hold for a second or two.
  3. Return your leg back to the starting position, over your hip. 
  4. Repeat other side. 
  5. Start with four or five repetions and slowly build from there.  The importan think is to challenge your neutral and maintain it.