Dead Bug With Medicine Ball
Description
The dead bug with medicine ball is an advanced core exercise where you perform a dead bug while pressing a medicine ball between one hand and the opposite knee. The isometric pressure adds significant core demand and tension throughout the rep, building anti-extension strength.
Equipment Required
Dead Bug With Medicine Ball Instructions
- Lie on your back. Bend your knees at 90 degrees and lift them so shins are parallel to the floor.
- Hold a medicine ball between your right hand and your left knee — pressing them together.
- Press your lower back firmly into the floor. Brace your core hard.
- Maintain the press between hand and knee throughout.
- Slowly extend your right (free) leg out, lowering it toward the floor while extending your left arm overhead.
- Continue until your right heel is just above the floor and your left arm is near the floor.
- Return to the start position. Repeat for the desired reps.
- Switch to pressing with the opposite hand and knee.
Dead Bug With Medicine Ball Form & Visual
Dead Bug With Medicine Ball Benefits
- Adds isometric load to the dead bug
- Builds anti-extension core strength
- Trains contralateral coordination
- Improves lumbar spine stability
- Excellent rehabilitation exercise
- Can be done at home with a medicine ball
Dead Bug With Medicine Ball Muscles Worked
- Rectus abdominis
- Transverse abdominis
- Obliques
- Hip flexors
- Anterior deltoid (overhead arm)
- Adductors (knee press)
Dead Bug With Medicine Ball Variations & Alternatives
- Dead Bug (bodyweight)
- Weighted Dead Bug
- Banded Dead Bug
- Dead Bug with Cable Resistance
- Hollow Hold
