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Dead Bug

Move slowly and keep your trunk braced.

BodyweightBeginner friendly

Primary guide

Written form guide

How To
Dead Bug

Set up with Bodyweight.

Move slowly and keep your trunk braced.

Use the written guide below for setup, execution, and common mistakes.

Setup

  1. Set up with Bodyweight.
  2. Stack ribs over pelvis.
  3. Brace like you are about to be bumped.
  4. Set shoulders and hips level.

Execution

  1. Move slowly and keep your trunk braced.
  2. Use a controlled core extension pattern.
  3. Hold or move without losing position.
  4. Breathe behind the brace.
  5. Keep hips quiet.

Common Mistakes

  • Holding breath.
  • Sagging or hiking hips.
  • Moving too fast.
  • Chasing time after position is gone.