Jul 19, 2017Stronger Core Dead Ahead
When someone says the words “core workout,” the main exercises that usually come to mind are sit-ups and crunches. While there is no doubt that these exercises have a positive effect on core strength, there is an often overlooked one that strengthens this area and is also safer for your athletes — the dead bug.
While it may have a funny name, the dead bug is no joke. According to an article for Stack.com by Andy Haley, CSCS, while crunches and sit-ups require flexing and extension of the trunk, the dead bug is an anti-extension exercise that helps to protect the lower back.
“At first glance, the Dead Bug may not seem to fit in the category,” says Haley “But try it without bracing your abs and you’ll quickly feel your lower back rise up off the floor as your opposite leg and arm extend. To prevent your back from arching, you must tighten your abs, which makes the move an anti-extension exercise.”
The dead bug not only protects the lower back, it also protects the spine. Haley explains that many athletes are unable to raise their arms above their head, a common action in many sports, without arching their backs. Another common athletic issue is not being able to move the hips without engaging lower back muscles.
“The Dead Bug fixes these issues by teaching you to isolate movement at the hips and shoulders without moving your spine,” writes Haley. “Improving this movement pattern is important, because it protects your spine from movements it was not designed to handle.”
Beyond protection, the dead bug also helps create a solid foundation within the core muscles. In an article for The Barbell Physio, Jackson Taylor, USAW, says this foundation is needed to engage in a multitude of sport specific activities, such as catching a pass, hitting a ball, or grabbing a rebound. In each of these movements, a strong core is necessary to help further stabilize the spine.
“If the body does not have the strength to support the spine and transmit force, it is hard to expect the core to be reflexive and have control in a dynamic environment,” writes Taylor. “The Dead Bug creates a situation where this foundation can be built and developed to augment overall athletic performance.”
As with any exercise, understanding the technique is essential to obtaining all of its benefits. Here are the steps to carrying out the dead bug, laid out by Haley:
- Lie on your back with your arms extended in front of your shoulders.
- Bend your hips and knees to a 90-degree angle.
- Tighten your abs and press your lower back into the floor.
- Take a deep breath in.
- As you exhale, slowly extend your left leg toward the floor and bring your right arm overhead. Keep your abs tight and don’t let your lower back arch.
- Slowly return your arm and leg to the starting position.
- Repeat with your opposite arm and leg. Continue alternating.
To see this exercise in motion, as well as a progression and regression, check out this video from Eric Cressey, CSCS.
