Dead Bugs Are NOT ‘’Too Easy’’ When They Are Being Performed Correctly!!
Dead bugs, and the countless variations you can do, are one of my go-to exercises for improving lumbo-pelvic stability. In other words, you will be better able to keep your hips and spine in a more optimal position. I love to use a canister vs scissor analogy. This can have a positive carryover to many exercises you will do in the gym, and even in your regular day to day life.
In my close to 17 years of being a coach, I’ve had countless clients tell me this exercise felt ‘’too easy,’’ and that they could do it ‘‘forever.’’ In many cases, it was very apparent the variation was actually too challenging for the individual so the exercise wasn’t being performed correctly. As a result, the exercise felt ‘’too easy.’’ People of all fitness levels and abilities are culpable. I am not just talking about beginners…
When most people do dead bugs, they jump right to performing the exercise with their legs fully extended. As this is more advanced than the bent knee variation, they aren’t able to perform the exercise correctly, so it might feel ‘’too easy.’’
Taking A Step Back Can Lead To Making A Great Leap Forward
Sometimes regressing and performing an ‘’easier’’ variation actually makes the exercise feel more challenging. I can’t begin to tell you the number of ‘’lightbulb’’ moments I’ve experienced when I’ve made clients regress to the bent knee variation. This helped them perform the exercise correctly, so it felt significantly tougher. Using proper form is extremely important.
In the top video, the knees will remain bent at a 90 degree angle for the duration of the exercise. Due to the shorter lever length, the exercise is easier than when the knees are fully extended. BUT, this modification often allows people to feel their anterior core muscles significantly more, and helps them maintain the proper body positioning. As a result, the exercise suddenly feels WAY more challenging for them. You may further regress this exercise by lightly touching the heels to the floor.
Remember, exercises often feel too easy when they are not being performed correctly, so sometimes taking a step back allows us to take a much bigger step forward. Focus on the end game…
Get The Ultimate Lower Body And Core Program. Newly released, and already being followed by people of all genders in over 30 countries worldwide. 215 pages in length. For “experienced beginners” to advanced trainees, and also coaches. Great for home AND gym workouts!
Join THOUSANDS Of People From 86 Countries Worldwide And Get The Ultimate Pull-Up Program Now
