When you think of core training exercises like sit-ups, torso twists, and reverse crunches typically come to mind. These exercises work well, which is why they have stood the test of time. However, when it comes to increasing torso strength for athletic performance, the deadbug may be much more applicable. Similar to the game, the movement requires your core to remain stable as you transfer power and move from the upper and lower extremities. In sports like basketball,, athletes are required to lean, reach, and jump for the ball at a moment’s notice. A strong and stable core allows you to be successful in moving opposing limbs while remaining coordinated and simultaneously keeping your spine protected from injury. The deadbug is an excellent movement to promote total torso stability and a worthwhile addition to every athlete’s training program. Because deadbugs train the torso muscles from top to bottom, they are great for easing back pain. They are also great warm-up exercises as the stabilization and activation directly translate into the training session.

Deadbugs allow your mind and body an opportunity to work together as one. Throughout the movement, while your arms and legs extend, the body requires the neuromuscular connection to be strong to lock in and complete these coordinated efforts. The Deadbug is one of the most deceiving core exercises that many athletes haven’t performed, and many who have performed them likely haven’t done so correctly to generate maximal tension as the limbs extend, forcing the core to stabilize. This exercise doesn’t look difficult to a passerby in the gym, yet when trained with control, this exercise helps in a ton of areas and challenges core stability, focus, and coordination.

Execution:

The deadbug is a bodyweight exercise that requires about as much space as a yoga mat. Some users may want a yoga mat or towel placed on the ground for comfort.

1. Lie on your back with arms extended straight above the shoulders. Bend your knees to 90 degrees with knees stacked directly above the hip. The ankle will be dorsiflexed throughout the movement to avoid pointing your toes. The pelvis will be tilted posteriorly to allow the low back to press into the ground. This is the starting position.
2. Take an inhale and keep the pelvis in position as you extend one arm over your head and the opposite leg out into full hip and knee extension. Stop the movement just before the moving limbs touch the ground. During the exercise, the stationary limbs should remain in their starting positions.
3. Exhale and reverse the movement to return to the starting position. That’s 1 rep.
4. Switch sides and repeat.

The Deadbug although a great exercise is typically butchered from a technique standpoint. A few common mistakes include:

Moving Too Fast

This is the most commonly seen mistake with the exercise likely because it may resemble a variation of the bicycle crunch to beginners. When it comes to the dead bug speed and momentum diminish the training effect of each repetition.

Losing Pelvic Position

Weak deep-core stabilizers are one of the leading causes for athletes to lose their pelvic positioning during the deadbug. For these athletes as the limbs begin to extend the low back begins to lift or arch rather than staying braced and pressed into the ground. if you cannot keep your low back flat on the ground during the movement the first solution that should be explored is shortening the range of motion. For this instead of moving the limbs until just before they touch the ground you would stop at the appropriate range to maintain the starting position of the spine. Over time strength and range in this position will increase allowing you to progress to the floor while holding the correct positioning.

Progressions and Variations

The deadbug although challenging is a fairly basic exercise. Thankfully this movement lends itself to a variety of variations and progressions that can help once an athlete can successfully complete 3 sets of 10 reps on each side with sound technique in its standard form. After coaching athletes for many years I have begun to progress this exercise simply by mixing up the limb movements whether that’s arms or legs only or ipsilaterally moving the arms and legs of the same side. The variations below have been used to progress athletes from a variety of sports and with a little creativity, there are still plenty more options to keep training fresh and exciting.

Straight Leg

Legs Only

Ipsilateral

Weighted

In this variation, you simply add weight to the standard deadbug. Hold a light Center Mass Bell or dumbbell in each hand as you perform extensions with the upper body.