Move of the Month from SVPT Fitness: Deadbug

The deadbug has changed the way core training is done. It’s a low-risk, high-reward exercise that targets your core without compromising lower back or spine health. Rather than relying on crunches or sit-ups which can put a lot of stress on the lower back and spine from trunk flexion, deadbugs incorporate resisting extension which essentially protect the lower back. Deadbugs teach you to isolate movement at the hips and shoulders without moving your spine. Improving this movement pattern is important, because it protects your spine from movements it was not designed to handle.

The deadbug can easily be progressed with tension, such as a stability ball. By pushing the ball into the hand and knee you will be forced to put the lower back into the floor more while adding the tension of the bracing.


Keys to Success:

*focus on pushing your back into the floor as you extend arm and leg

*brace your abs as you extend

*only extend as far as you can keep your back into the floor

*aim for 6-10 reps per leg, for 3-4 sets



By SVPT Fitness & Athletics

This website is for informational purposes only. Consult a physician before performing any exercise program, including the programs on this website. It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or content on this website. Any exercise program may result in injury. By voluntarily undertaking any exercise displayed on this website, you assume the risk of any resulting injury.

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