Dead bugs are one of my favourite exercises for improving lumbo-pelvic stability. If you are unfamiliar with this term, think core stability. Here is one of the most deceptively challenging dead bug variations that exists!
I’m performing dead bugs while steadily applying pressure against a foam roller with my thigh, and the hand/forearm that is on the opposite side of my body. My roller is fairly long, so you may use a shorter roller.
Coaching Tips/Key Points:
- The more pressure you apply into the roller, the more challenging the exercise will be. Maintain the press into the roller for the duration of the set.
- Before each rep I am taking a very full 360 degree breath in (through my nose) and am doing a very intentional 360 degree brace (do not brace by ‘’hollowing’’ or sucking in).
- Most people rush these components. You should pause for several seconds between reps as this will allow you to get a proper breath in, and full ‘’reset.’’
- Proper breathing and bracing will make a HUGE difference. If your breaths in and out are shallow, and you are basically going through the motions, the exercise will likely feel too easy.
- No matter how “strong” you are, if you are performing the exercise correctly it should feel tough!!
- As I am performing the arm and leg lowering movements I am steadily exhaling through my mouth, and am contracting my core muscles.
- My head, torso and hips remain in a stacked ‘’canister’’ position. My ribs stay down, my lower back doesn’t hyperextend (or change shape), and my torso, spine and hips do not rotate (they remain square to the ceiling).
- One key I like to look for is a wrinkled shirt. If the shirt remains wrinkled it’s a decent sign your torso and rib position are good, and that your breathing and bracing are also ideal.
- If you lose your body positioning and arch your lower back and flare your ribcage, the shirt will often smooth out.
- While I have my legs fully extended, start out with your knees bent at a 90 degree angle, and maintain the same knee angle for the duration of the exercise.
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