How to Progress the Deadbug

Today is Day 1️⃣3️⃣ of #30daysofcore where I’ll share some tips and thoughts on core work for the next 30 days.

The Deabug is an anti-extension position that we use with both athletes and general fitness clients to help teach them how to control their core.

Like the Front Plank progression, many people would think that this progression is too easy or that they are too advanced, but you will be shocked with the amount of people that will struggle to maintain core positioning during the Deadbug.

The Deadbug progression looks something like this;

1️⃣ Hold
2️⃣ Plate Loaded
3️⃣ Band Resisted
4️⃣ 1-Kettlebell Alternating
5️⃣ Foam Roller
6️⃣ Stability Ball

Again, don’t overlook this progression or jump right the the Foam Roller or Stability Ball because you think you or your clients can handle it. Build the foundation and earn the more advanced progressions.

And if you are looking for more information on core training, check out my brand new Functional Core Training book.

In it you’ll find everything we do, why we do it, all of our core progressions, videos of everything, and much more!

You can grab a copy HERE!

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