Weighted Dead Bug

Level up the classic dead bug — add weight to increase anti-extension demand and build bulletproof core stability

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⚡ Quick Reference

Aspect	Details
Pattern	Core (Anti-Extension)
Primary Muscles	Core, Abs
Secondary Muscles	Hip Flexors
Equipment	Dumbbell, kettlebell, or medicine ball
Difficulty	⭐⭐ Intermediate
Priority	🟡 Supplementary

Movement Summary

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🎯 Setup

Starting Position

1. Position: Lie on back on floor or mat
2. Weight: Hold dumbbell/kettlebell in one hand, arm extended straight overhead
3. Legs: Knees bent 90°, shins parallel to floor
4. Low back: Pressed flat into floor — no arch
5. Core: Braced tight, ribs down
6. Head: Neutral, looking at ceiling

Weight Selection

Experience	Weight	Notes
First time	5-8 lbs	Focus on form
Intermediate	10-15 lbs	Maintain control
Advanced	15-25 lbs	Perfect technique only

Setup Cue

"Low back glued to the floor — if it arches, you've gone too far"

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🔄 Execution

The Movement

🔝 Starting Position

What's happening: Stable position with weight overhead, ready to move

1. Lying on back, low back flat
2. One arm extended overhead holding weight
3. Knees bent 90°, shins parallel to floor
4. Core braced, ribs pulled down

Feel: Core engaged, low back pressed into floor

🔄 Movement

What's happening: Extending opposite arm and leg while maintaining flat back

1. Slowly extend arm with weight overhead while simultaneously lowering opposite leg toward floor
2. Keep low back pressed flat — do NOT let it arch
3. Extend until arm and leg are hovering just above floor
4. Pause briefly at full extension
5. Return to starting position with control
6. Alternate to opposite side

Tempo: 3-4 seconds out, 1 second pause, 2 seconds back

Feel: Deep core working to prevent back from arching, weight adds resistance overhead

💨 Breathing

Pattern:

• Exhale as you extend limbs
• Inhale as you return to start
• Maintain constant core tension

Why it matters: Proper breathing helps maintain intra-abdominal pressure and core stability

Key Cues

Primary Cues

• "Low back stays flat" — if it arches, stop
• "Move slow and controlled" — no momentum
• "Opposite arm and leg" — cross-body pattern
• "Ribs down" — don't let ribs flare

Tempo Guide

Goal	Tempo	Example
Strength	4-1-2-0	4s out, 1s pause, 2s back
Hypertrophy	3-2-2-0	3s out, 2s pause, 2s back
Endurance	2-0-1-0	2s out, no pause, 1s back

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Rectus Abdominis	Prevents spine extension — keeps back flat	████████░░ 80%
Transverse Abdominis	Deep core stability, resists rotation	█████████░ 85%

Secondary Muscles

Muscle	Action	Activation
Hip Flexors	Lowers leg with control	██████░░░░ 60%
Obliques	Prevents rotation, maintains alignment	███████░░░ 65%

Stabilizers

Muscle	Role
Erector Spinae	Prevents excessive flexion
Shoulder Stabilizers	Maintains arm overhead with weight

Unique Benefit

Adding weight overhead increases the anti-extension demand — your core must work harder to prevent your back from arching as the weight pulls your arm backward.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Low back arching	Back lifts off floor	Defeats purpose, strains back	Don't extend as far, use lighter weight
Using too much weight	Cannot maintain form	Back compensation, injury risk	Start with 5-10 lbs
Moving too fast	Momentum takes over	Less core engagement	Slow down, count tempo
Ribs flaring	Rib cage lifts	Loses core tension	Pull ribs down, exhale
Holding breath	Valsalva under tension	Reduces stability	Breathe throughout

Most Common Error

Low back arching — this means you've extended too far or the weight is too heavy. The moment your back arches, stop and reset. Quality over range of motion.

Self-Check Checklist

• Low back stays pressed flat entire time
• Movement is slow and controlled
• Weight stays directly overhead (doesn't drift)
• No momentum or swinging
• Breathing throughout movement

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🔀 Variations

By Difficulty

Easier (Regressions)

Variation	How	When to Use
Dead Bug	No weight	Master this first
Dead Bug Alternating	One limb at a time	Building control
Single-Leg Dead Bug	Just legs move	Focus on lower abs

Standard

Variation	How	Emphasis
Single-Arm Weighted	Weight in one hand	Standard progression
Alternating Weighted	Switch weight between hands	Both sides equally

Harder (Progressions)

Variation	How	When to Use
Double Weight	Weight in both hands	Advanced stability
Weighted Pullover	Add pullover motion	More shoulder mobility
Weighted with Band	Add band resistance to legs	Maximum anti-extension

By Target

Target	Variation	Change
More Anti-Extension	Heavier weight	Increase load overhead
Anti-Rotation	Single-arm only	Offset loading
Hip Flexors	No arm movement	Focus legs only
Shoulders	Pullover variation	Add shoulder motion

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps (per side)	Rest	Notes
Strength	3-4	6-10	60-90s	Moderate weight, perfect form
Hypertrophy	3-4	8-12	45-60s	Controlled tempo
Endurance	2-3	12-20	30-45s	Lighter weight, higher reps

Workout Placement

Program Type	Placement	Rationale
Core day	Primary	Main anti-extension work
Full body	Finisher	Core finisher after compound lifts
Upper body	Accessory	Supplement to pressing work
Warm-up	Activation	Light weight, core prep

Progression Scheme

How to Progress

Start with 5-8 lbs. When you can do 3x12 per side with perfect form and no back arching, increase weight by 2.5-5 lbs.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Dead Bug	Starting point, learn pattern
Dead Bug Alternating	Building coordination
Hollow Body Hold	Pure anti-extension isometric

Progressions (Harder)

Exercise	When Ready
Double Weight Dead Bug	Single weight is too easy
Weighted Dead Bug Pullover	Want shoulder mobility component
Dead Bug with Band Resistance	Maximum anti-extension challenge

Alternatives

Alternative	When to Use
Hollow Body Hold	Isometric anti-extension
Ab Wheel Rollout	Dynamic anti-extension
Pallof Press	Anti-rotation focus

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back pain	Extension can aggravate	Use no weight, smaller range
Shoulder issues	Holding weight overhead	Hold weight at chest instead
Pregnancy (late stage)	Supine position	Avoid after 20 weeks

Stop Immediately If

• Low back arches and cannot maintain flat position
• Sharp pain in lower back or shoulders
• Dizziness from lying supine too long

Proper Form Checklist

• Start with light weight (5-10 lbs)
• Low back never leaves floor
• Move slowly with control
• Stop if form breaks down

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Spine	Maintains neutral, resists extension	Minimal	🟢 Low
Hip	Flexion/extension	Moderate	🟢 Low
Shoulder	Holds overhead position	Moderate flexion	🟡 Moderate

Shoulder Mobility

If holding weight overhead is uncomfortable, you can hold it at chest level instead, though this reduces the anti-extension challenge.

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❓ Common Questions

How much weight should I use?

Start with 5-8 lbs. The goal is NOT to go heavy — it's to maintain perfect form. If your back arches even slightly, the weight is too heavy.

My back keeps arching. What should I do?

Use lighter weight or don't extend your limbs as far. The moment your back arches, you've lost core engagement. Shorten the range of motion until you can maintain a flat back.

Can I hold the weight with both hands?

Yes, but that's an advanced variation (double weight). It's better to master single-arm first, then progress to both arms.

Should I feel this in my hip flexors?

Some hip flexor activation is normal since you're lowering your leg. But you should primarily feel it in your core. If hip flexors burn too much, focus on smaller leg movements.

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📚 Sources

Biomechanics & Core Stability:

• McGill, S. (2015). Low Back Disorders — Tier A
• ExRx.net — Tier C

Programming:

• NSCA Essentials — Tier A
• Starting Strength — Tier B

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For Mo

When to recommend this exercise:

• User has mastered regular dead bugs
• User wants to progress anti-extension core work
• User has access to light dumbbells or kettlebells
• User is building bulletproof core stability

Who should NOT do this exercise:

• Acute low back injury → Use dead bug without weight
• Late pregnancy (after 20 weeks) → Avoid supine exercises
• Cannot maintain flat back during regular dead bug → Regress first

Key coaching cues to emphasize:

1. "Low back stays glued to the floor"
2. "Start light — 5-10 lbs is plenty"
3. "Slow and controlled, no momentum"

Common issues to watch for in user feedback:

• "My back arches" → Weight too heavy or extending too far
• "I feel it in my hip flexors" → Normal, but shouldn't dominate — focus on core bracing
• "My shoulder hurts holding weight overhead" → Hold weight at chest instead

Programming guidance:

• Start: 3x8 per side with 5-8 lbs
• Progress when: Can do 3x12 per side with perfect form
• Frequency: 2-3x per week as part of core work
• Placement: After compound lifts, as core accessory

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Last updated: December 2024