Dialling in the Dead Bug will go a long way to improving your stability on the bike and in the gym. Awesome tips below 👇
How do you get better at Dead Bugs? Do more Dead Bugs.
The primary thing to focus on as you work on these is trunk position. You need to keep your "spine painted on the ground." If your:
1. low back starts to come off the ground
2. ribs elevate
3. tailbone comes off the ground
4. neck "cranes" / cervical spine goes into extension
5. head comes off the ground
6. knees go into flexion to release the hammy stretch
7. hips go into extension to release the hammy stretch
... then you have failed. —
Basically, if your position changes, you fail. Either get back into position immediately or rest until you are capable of regaining the good position.
Now, assuming you have good trunk position we need to challenge that. How we do that is by flexing your hips as much as you can with your tail bone on the ground while maintaining locked quads and dorsiflexed feet. Feet are also "forward" relative to a standing position. If you are duck footed may God have mercy on your soul you will need to actively internally rotate your legs from your hips.
Your ability to mobilize your trunk during the active hamstring stretch in "the home position" and in any subsequent progression of the Dead Bug will transfer over to your ability to mobilize your trunk in the primary lifts: Squat, deadlift, press, bench, and power clean.
Try it out. How long can you hold the home position of the Dead Bug without breaking?
Fun fact, when we refer to the trunk we refer to everything from your head to your hips. Some people call this a core but John Welbourn hates it when people refer to his mid-section as a core... “Apples have cores. Don't compare me to an apple.” #PowerAthlete #EmpowerYourPerformance #MastersOfMovement #Deadbug #Warmup