5 Dead Bug Variations For a Rock Solid Core

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September 28, 2018

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The dead bug exercise should be a staple in anybody’s core training. The dead bug and all it’s variations can teach us to create proper positioning and stabilization of the torso and spine while in a developmental position. Once you have mastered the baseline full dead bug exercise, it is time to progress to some more difficult dead bug variations.

For more in depth information on the dead bug click here but I will include some key reminders for the dead bug exercise. These cues should also be carried over into the dead bug variations that will be introduced later.

Fully inhale through nose followed by a full exhalation.

During inhalation you should feel as if you are expanding in a 360 degree fashion.

Ribs should be pulled down and in and low back should feel as if it is pinned into the ground.

During movement of extremities, extension of the lumbar spine should be resisted.

It is important to make quality of movement a premium and not quantity. It is important if control of the movement cannot be maintained to regress to simpler versions of the exercise. For the dead bug exercise, the full variation that includes movement of the arm and full extension of the opposite leg is the baseline of the exercise. Here is a video of the full dead bug variation.

Dead bugs exercises can be progressed or regressed in a number of ways but it is important to maintain a neutral spine and master the movements before moving to a harder variation. Here is a review of the ways mentioned in Dead Bug Exercises: The Why and How that the dead bug can be progressed and varied:

Adding movement of the legs

Adding movement of the arms

Combining movement of arms and legs

Can be done with contralateral(opposite sides) or ipsilateral(same side) movement.

Increasing lever arms (straightening of knees during leg movements)

External loading through bands and kettlebells/dumbbells

This version of the dead bug is a great beginning progression after the full dead bug variation. The baseline dead bug variation involves movement of opposite limbs. This variation involves movement of limbs on the same side. This variation will actually mimic the cross actions of running and skipping. Here is a video

By adding a band that is pulling in a perpendicular direction from your body you add an anti-rotation element to an anti-extension exercise. This is perfect for anyone but especially athletes whose sport requires powerful rotation and even people with jobs that require repetitive rotation.

By adding a Pallof Press, or a horizontal press a perpendicular resistance applied, you increase the stability required. This is a great progression from the previous anti-rotation variation.

This variation of the dead bug is great to help further engrain the setting of the core. The downward pull of the arms turns the core on even more and helps in teaching how to use your abs to pull the ribs down and in.

The KB Pullover puts the most stress and requires the most control of anti-extension as the arms move overhead. Hold a KB, or a dumbbell works fine, with extended arms over the chest. Slow lower the weight towards the ground over the top of your head. Stop the motion if you begin to feel extension in your lower back. This may be due to improper stabilization patterns or anterior core weakness. Slowly work to increase the achieved range of motion.

The Dead Bug may not be the greatest exercise of all time but it is pretty damn good! It teaches us how to stabilize our spine in a developmental position and the variations are endless. Have fun with these variations and see if you can come up with any more!