Deadbugs are one of the best exercises for improving core control, posture, and spine safety — but only if done properly. Whether you're a beginner or just tightening up your form, this tutorial will help you get the most out of every rep.
What's going on, everyone?
Kyle from Clauses Fitness.
Today, I'm going to show you how to properly do a dead bug.
Let's jump right into it.
So the dead bug is an amazing exercise for your abs, often done improperly.
And what you're going to want to do is just position yourself on the ground, get nice
and comfy.
From here, you want to create a 90-degree angle with your legs.
You want to start with your arms all the way up.
And the most important thing is getting that lower back flat, okay?
So if your lower back is like this, and you can put something underneath it, like a hand
or whatever else, you're going to be doing that improperly.
So push your lower back into the ground.
The best way to do that is squeeze your core.
Flex your abs as if someone's about to punch it, and that alone will keep it nice and tight
to the ground.
Now, from here, all you're going to do is just think opposite arm, opposite leg.
So from here, you're going to go like this, bring your arm all the way back, your legs
nice and straight, and then repeat, reset at the very top.
Alternate opposite arm, opposite leg, keeping that back nice and flat, just a reminder.
And you're going to want to do this for about 8 to 12 reps, keeping that core as tight as
physically possible.
And you want to make sure within this that there is a 90-degree angle with your legs.
So a lot of people allow their knees to sink forward or their knees to come too far back.
Once again, just think 90 degrees with the legs, arms straight up, and alternating, okay?
I know there's a lot of cues, so this does take time to master.
And with that, I'm just going to be showing you a couple common mistakes that people make,
so let's jump into that.
Common mistake number one is not having my free form guide.
There's no strings attached.
First thing down below, you'll have tons of exercises where you'll be able to pull out
your phone and learn a ton from.
I promise you, it's going to be one of the greatest things you end up getting for completely
free.
First link down below.
And next up, common mistake number two, like I said, is just way too many people allow
their lower back to come up just because that's the easy thing to do.
So with that, you can absolutely go through the movement.
And honestly, it feels very, very easy when I do that.
I truly feel like I could just do this all day with my lower back up because my core
is not actually engaged.
So breathe in, drive that lower back right to the floor, and make sure within every single
rep, you're completely braced.
If I were to come over and punch your stomach within each rep, you should have it squeezed
and engaged the whole time.
And last but not least, this is an important one.
A lot of people will get onto the ground, they're new to the movement, and they're just
rushing through, okay?
They're just trying to get through the movement, they're trying not to embrace the pain, and
they're just trying to get it done, okay?
This is a nice, slow, and controlled movement.
So within each rep, you want to take it nice and slow.
You want to take about two seconds on the way down, a nice control, and that's how you
do it.
So if you enjoyed this video, make sure to smash that like button.
We have tons of different videos you can go through, 100 plus exercises in our form playlist.
Second link down below.
We'll see you in the next video.
Peace out.
