Kettlebell Dead Bug
Description
The kettlebell dead bug adds external load to the standard dead bug by holding a kettlebell locked out overhead. The weight pulls your arms toward the floor, creating a much greater anti-extension demand on the core. It is an advanced progression of the bodyweight dead bug.
Equipment Required
Kettlebell Dead Bug Instructions
- Lie on your back with knees bent at 90 degrees, feet off the floor.
- Hold a light kettlebell with both hands, arms extended straight above your chest.
- Press your lower back firmly into the floor. Brace your core.
- Slowly extend your right leg straight forward, lowering it toward the floor. Keep your left knee at 90.
- Simultaneously, keep the kettlebell locked out overhead — resist the pull.
- Return your right leg to the starting position. Repeat with the left leg.
- Alternate legs for the desired reps. Maintain lower back contact with the floor.
- If your lower back arches off the floor, the weight is too heavy.
Kettlebell Dead Bug Form & Visual
Kettlebell Dead Bug Benefits
- Greater anti-extension demand than bodyweight dead bug
- Builds deep core stability
- Excellent rehabilitation and strength exercise
- Teaches bracing under load
- Easy to scale by kettlebell weight
- Improves lower-back health
Kettlebell Dead Bug Muscles Worked
- Rectus abdominis
- Transverse abdominis
- Hip flexors (extended leg)
- Anterior deltoid (overhead hold)
- Obliques
Kettlebell Dead Bug Variations & Alternatives
- Dead Bug (bodyweight)
- Dead Bug with Stability Ball
- Dumbbell Dead Bug
- Band Dead Bug
- Weighted Dead Bug with Leg Lower
