STOP Doing DEAD BUG Ab Workout Like This!

[farstrider]

I've never cared for deadbug all that much, but I have done the version he was showing at the end for a year or two and like it a lot. Simple, no weight or pride, just control.

[ThatStrongCowpoke]

Although I do agree with what you’re saying, to some extent, I think you could word it differently. The whole point of the dead bug is to learn how to brace properly while moving independent joints, and keeping that brace and to get a good brace your pelvis and rib cage should be stacked parallel with each other, and this can look different for some people. When they are stacked is when you can achieve the most intra-abdominal pressure without any energy leakage, some people might take the cue of having a natural curve in their spine and overexaggerate it, and end up hurting themselves because they are in too much of an anterior pelvic tilt. Same goes with the que you critiqued, people can hurt themselves if they are in too much posterior pelvic tilt.

[haukeachilles]

I think you're very right, but I also think that flatten the back against the ground is not completely wrong because of the body position in relation to gravity. While lifting gravity would bend your back and espacially your back muscles have to resist and overcome that force. When lying on the ground gravity pushes from the front in relation to your body so your abs have to resist in another direction while keeping away to much stress from your facet joints. Also as babies we're moving a lot with back flattened against the ground. Not everything is about lifting, there are other important movement patterns.
My idea may be flawed, so let me know if it's so :)

[mooncatito]

i completely agree with some of the comments!

the cue to flatten your back helps when you don't have much strength to keep neutral spine without causing the form to become misaligned. also this cue to essentially increase abdominal pressure and then undergo the exercise without breathing can be very detrimental for those with prolapse and diastasis recti.

PLEASE do not hold your breath (unless you want to put immense amounts of pressure on your pelvic floor organs). Lastly, if you cannot do the entire exercise without keeping a strong core then begin with deadbug holds where you just keep your arms up and legs up, then move onto just moving your arms, then just moving your legs, then both.

[gonorms]

Finally, that part has been confusing me for some time 😅 Thank you for clearing that out 🙏

[TomBoxleitner-wzly]

I’ve got back pain and had been doing the dead bug, came here for some tips on the exercise. I tried doing it while maintaining a neutral spine and the next day I had a flare up and I’m sure it was from trying this. Be careful people!

[FRA_StarAl]

After my fracture in my back i got these exact tips on doing this move. Nowadays i do both versions

[franb]

I do dead bugs every morning. I like your explanation on how we can do it. I will re-work my form, tomorrow morning in the first place. Thanks!

[aburningpromise]

Keep it flat while doing dead bug and allow a bit of curve while squatting 😆👍

[manofbeard]

Thank you for this explanation about not trying to have a flat back against the floor! I found it made breathing correctly a little cumbersome as I was focusing on bringing my stomach and back to the floor as much as possible! It just didn’t feel right.

[majik]

just like Dr Mcgill prescribed! love it... I cringe when I hear other trainers tell their clients to flatten the lower back... it takes away from the deep abdominal work.

the only time I would tell a client that is if they have a pronounce anterior pelvic tilt to see if they can get to neutral spine.

[metalpractor]

Overhead lifts require a slight tempering of the natural curve as the tendency is to hyperextend. Teaching mild pelvic posterior tilt contraction would be in order- while still maintaining mild lordosis. Any thoughts ? BTW Great content

[محمدنصر-لي]

I thought am suppose to flatten my lower back with floor to prevent it from the load 🤔

[RaffaRadio]

As usual amazing content, keep it up!

[shadowcoder]

with pushing the lower back down I felt it drastically more in my core than the variation he is showing here

[rick]

Right on time, I just added the dead bug to my training routine.
Keep up the good work👍🏻👍🏻💪🏻

[oldvlognewtricks]

I’ve only ever had pelvic tilt during dead bug taught as a stability measure to lead towards holding a neutral spine.

Feeling your spine shift around is not necessarily sufficient to be able to immediately correct it, whereas the extra stability from the ‘flatten’ cue makes it far easier to build the psoas/transversus abdominis/oblique function necessary to hold a neutral spine.

[jonathanberg]

never thought about it this way, thx :)

[manfaatyoutube]

is this rule of neutral spine for any kind of lying position core exercise?

[snakeace]

The problem i face with most clients is that alot tend to use their hipflexors more if they dont "round the lower back" before bracing. I also dont think the carryover for the major lifts is on the technical side for this exercise.