The ULTIMATE Dead Bug Video
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- Опубликовано: 4 мар 2019
- RobertsonTrainingSystems.com/3... The dead bug is one of the best core training exercises I know of.
In this video, I outline not only how to do it for maximal benefit, but give you a ton of different variations and progressions as well. Enjoy! 
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Just found the "dead bug" ab exercise. (Where has it been all my life??? 😊) I've watched several videos on it, but must say yours is the best. The description on how to breathe, hold your back, the various ways of doing the exercise and progression. Thank you!
Appreciate it - thank you!
Superb. Fantastic walkthrough!
Thank you!
Great work coach. The band one is tough. I've been doing that one recently.
Thanks! I like the band to really crank up the intensity, plus I feel like it helps get the hips moving in opposite directions
@Mike Robertson, thanks for the great video! It would be awesome, if you could do a similar break down for leg lowering exercise and how these two compare to each other.
I can probably do that - thanks for the idea!
great video, during covid lockdown my core has gotten weak so my herniated disc injuries are acting up. great refresher on the cues and technique thanks for the video.
Welcome! So glad to hear it helped!
Excellent progression and tips Mike but I have a doubt during exercise keeping your back flat does not put pressure on the vertebral segments. It will not be better to keep the pelvis in a neutral position instead of keeping your back flat???
nice, i subbed and i'll have a look to your other videos. Good job man! Keep it up!
Thanks! Really hope you're enjoying the content!
Great details, thank you for sharing! What bands were you using when you applied them to his feet to add intensity?
Just a basic mini-band from Perform Better!
Thanks Mike for addressing the beginner to intermediate progressions, that's really helpful. What are your thoughts on the Hollow body? Do you think one is more effective/beneficial over the other?
I don't use the Hollow body a ton myself, but again, it's more about me being comfortable coaching and cuing the exercise.
However, I think if done well, it can be a really challenging exercise
Im having major problems with low-back setup for the deadbug. If I lay on the ground knees bent, i have a natural arch in the low back. If I then press low back flat on the ground, it compresses the spine since my upper torso doesnt slide up to accomodate it. All videos however teach it like this so im confused. I've tried both elongated and compressed low back, either way hurts actually
Is he exhaling at the start, and then holding his breath through the movement, while pressing his lower back into the floor?
Can you do a vid on The clean and press and the SL deadlift progressions and regressions
There are people far more qualified than me to do a video on the clean... :)
However, I can probably get something on the single-leg RDL. I'll put that in the queue for next time!
I have multiple level disc prolaps in dorsal and lumber vertebra, can i do it😔? I really want my low back pain to go away
While I'd love to help, you really need to consult with a PT or physio in your area who can deal with unique situation
I consulted with one, and was advised to do some isometeics, (spinal flexion) like bridge, one leg bridge, alternate leg lifting when lying straight on the floor.... But they adviced to do these for 10secs only for each rep ... And i want to increase it, apecially the bridge....
And I really want to include the deadbug in my list, as I have too much belly fat, but I can't lift waight for my situation, and am not sure, if I can include dead bug in my exercise list, or not.
Why do you like the toes back on the reach?
Great question, and not sure I have a great answer here. However, I think it's more challenging when performed this way, and the toes back helps get extension at the knee/hip as well, which most of my clients/athletes need
@@RobTrainSystems thanks for the response! Loving the weekly RUclips content. I utilize a lot of your cues and corrections with my clients and they're always helpful. Thank you.
You're welcome Matthew!
Sets and reps?
I generally start with 2-4 sets of 8-12 reps each side/leg
During the extension of the leg I notice a popping sound in front of my right hip, but without pain, whats the cause, is it harmful?
I used to get it too, for months. But as my abs got stronger the popping sound appeared more infrequently and now I no longer have it. My theory is that back then my abs were weaker and, perhaps by rushing the movement a little bit, my adductors would turn on and take some of the load, which would then lead to faulty movement of the hip on the side of the leg extending and the popping sound.
If you extend the leg very very slowly and focus on keeping your abs turned on really hard, with lower back pushed flat against the floor, you may notice the popping sound disappears. Note that I'm not a coach, this is just what worked for me. Would also love to hear Mike's thoughts.
It could be due to a lot of reasons - anterior hip laxity, "weakness" (I hate that term) of the core relative to the hip flexors, etc.
Regardless, as Koobee said above, often times if you work on exercises like this you can reduce or eliminate it altogether
@@RobTrainSystems thank you for your answers, I tried deadbugs today and as kobee and you said somehow the"popping" is softer and lighter
It would be nice if you mentioned breath and also the objective of the exercise--spinal and pelvic stability, which is the common denominator on all variations.
Sorry! Normally I do mention that, and if I didn't this time it was simply because I wanted to cover all of the progressions and variations
He did mention breath at the beginning of the exercise.
Salagubang..
Hope that's a good word ;-)