How To Perform Weighted Deadbugs

Deadbugs are a classic core exercise that's often prescribed for low back pain and improving performance. Adding a weight can improve your strength and trunk stability by further challenging the transverse abdominis.

Level/Difficulty: Intermediate to Advanced

Muscle Group(s): transverse abdominis

Equipment: a dumbbell or kettlebell

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Core engaged, weight over chest with straight arms, inhale, and exhale to lower both arms and one leg

Before starting:

Be sure to use a weight that is not too heavy.

1. Hold a weight in both hands towards the ceiling, having both knees bent over the hips.

2. Inhale and brace your core.

3. Exhale as you extend both arms overhead slowly, and one leg in front of you, ensuring that the lower back does not lift from the floor.

4. Inhale as you slowly return back to the start, and repeat, but alternating legs. The ribcage should remain down and not flare throughout the entire movement.