chris cooper dead bug
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What's This?
Not only is the Dead-Bug exercise a great teaching tool in training, it also serves as a great assessment tool. I can’t speak highly enough about the benefits of this exercise both from a performance standpoint and a rehab standpoint.
I’ve done a thorough review for technique on the Dead-Bug exercise in my weekly Technique Fix Friday series, since I see a lot of clients perform this drill with improper form.
In the guest article below, Chris does a great job at outlining the effectiveness of this exercise, in addition to a host of variations and progressions for you to start incorporating in your training.

Dead-Bugs aren’t the most exciting drill. To most, they look pretty boring.
But, they’re so cool (to us) that they are a staple in our warm-up. That’s how important Dead-Bugs truly are.
This isn’t an article where I rant about why you need Dead-Bugs in your life and why they’re super awesome. (Well maybe it is, but only just a little bit). I promise I’ll get to all the really cool stuff you clicked here to see. Progressions, all the progressions.
YAWN
Dead-Bugs may not be too exciting, they can be rather monotonous and the epitome of boring when it comes to exercise selection. With that in mind, don’t discount them yet.
Let’s turn our attention as to why you should love them. Mostly, Dead-Bugs look like ‘nothing’, but pack a mean punch when done correctly, and mainly because they can also tell a lot about how much control a client has over their own body.
They also make a great choice when teaching clients how to maintain a neutral spine position, and encourages more of a posterior pelvic tilt. Let’s face it, most of us live in an anterior pelvic tilt (extended position), and this exercise is the antidote.
Most importantly though, the Dead-Bug is a great teaching tool for how to brace your core while going through contralateral limb movements.
SIMPLE = EASY?
The Dead-Bug appears so simple and therein lies the problem.
People assume this exercise does nothing or that the it’s too easy, so it remains overlooked and rushed through. If this thought has ever come across your mind when it comes to this amazing exercise, then you may need to slow down and acquire some body control to truly nail it down.
If the proper care is not given to such an effective exercise, you won’t gain anything from it. It’s likely that you’ll end up performing what is fondly called a ‘struggle bug’. Case in point: proper technique and form is necessary here!
The most common errors? Lack of coordination, flailing limbs, flaring ribs, and/or the low back arches off the ground as though you were a bug struggling to get off the floor. There’s nothing strong and controlled about that.
REGRESS TO PROGRESS
In order to progress to harder versions of the Dead-Bug exercise, sometimes we have to regress and hammer down the basics.
Master the basics until you can’t get it wrong. Getting the foundation down is key, then you can build from there (yes, the ‘cool’ stuff). One of the primary foundations is having the ability to maintain a neutral spine. Trust me, it’s more challenging than you think!
Let’s start with our two regressions:
  • Physioball Dead-Bug — In order to conquer the neutral spine and the coordination, beginners should start with a physioball between their arms and legs. This way they are forced to maintain control of the ball, and it’s easier to figure out the coordination part, because if you mess up, the ball will likely fall out.
  • Flexed Knee Dead-Bug — Changing an exercises range of motion is a sure fire way to regress that exercise. Much like deadlifting off elevated blocks, keeping the knee on the moving leg bent changes the range of motion and the length of the lever arm. This will directly change the intensity of the exercise.
THE COOL STUFF
Finally, we’ve arrived to the more challenging versions of the Dead-Bug. Don’t forget to master the basics above first, prior to jumping the these variations below:
  • Anti-Extension Dead-Bug — Typically, when you see progressions, this is one of them. Why? Because your arms are already over your chest unloaded, so why not put a little load behind it. This will lead to an even greater pull towards extension.
  • Wall Press Dead-Bug — This is a high level progression as it becomes increasingly difficult to maintain rib position with the arms over head. To counteract that, it’s really important to be aware of your breathing and to isometrically contract the lats by pushing into the wall.
  • Kettlebell Stabilized Dead-Bug — Similar to the Anti-Extension variation, this variations’ progression lies in maintaining stability through the shoulder and arm.
  • Anti-Rotation Dead-Bug — Why only focus on one plane of movement when we can add in another? Rotary stability is important and not just for rotational athletes. With this progression, you get all the fun of a Dead-Bug with the bonus of a pallof press. Talk about a bang-for-your-buck exercise!
Not the most awe inspiring exercise to do or to witness, the Dead-Bug is still cool and a staple to any training program. When performed correctly, slowly, and efficiently, it will pack a mean punch. Additionally, it will help to increase performance in your training and everyday life.
Remember to master the basics first, and then move on from there.