by Louisa Hone
The deadbug is a staple, low level ab exercise you can add to your training programme. You wouldn't fire a cannon from a canoe, and a strong core can help you avoid leaking energy. The more stable your core, the better transfer of energy you will have!
Coaching tips:
Start laying on your back with legs raised bent at the knee and hands raised like in the video. Flatten your back into the floor through out the whole movement by pulling belly button down into the ground. Opposite arm and leg move togther and alternate each rep.
Example Progressions:
- Add a weight between your arms
- Move both arms and legs together
- Squeeze a swiss ball while performing to encourage greater ab activation
Example Regressions:
- Reduce range of motion by keeping a 90 degree knee bend throughout
- Only move your legs
Programming Tips:
This can be completed for time (e.g. 30 seconds) or for a designated number of reps. For example, you could do 3 x 8/side at the end of your session.