• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
BarBend

BarBend

The Online Home for Strength Sports

  • News
    • CrossFit
    • Strongman
    • Bodybuilding
    • Top Athletes
    • Powerlifting
    • Weightlifting
    • Competition Results
    • Latest Research
  • Reviews
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Mini Massage Guns
      • Individual Recovery Reviews
    • Supplements
      • Best Protein
        • Best Whey Protein Powders
        • Best Vegan Protein Powders
        • Best Whey Isolate Protein Powders
        • Best Mass Gainers
        • Best Protein Bars
      • Best Pre-Workouts
        • Best Pre-Workouts for Women
        • Best Pre-Workouts for Men
        • Best Non-Stim Pre-Workouts
        • Strongest Pre-Workouts
      • Best Creatine
      • Best Electrolyte Supplements
      • Best Greens Powder
      • Best Meal Replacements
      • Best Nitric Oxide Supplements
      • Best Fat Burners
        • Best Fat Burners for Men
        • Best Fat Burners for Women
        • Best Non-Stim Fat Burners
      • More Supplements
        • Best Supplements for Muscle Growth
        • Best Supplements for CrossFit
        • Best Supplements for Weight Loss
        • Best Supplements for Bodybuilding
        • Best Supplements for Men
        • Best Supplement Stacks
      • Individual Supplements Reviews
    • Equipment
      • Cardio
        • Best Treadmills
        • Best Rowing Machines
        • Best Exercise Bikes
        • Best Ellipticals
        • Best Recumbent Bikes
      • Strength
        • Best Adjustable Dumbbells
        • Best Dumbbells
        • Best Kettlebells
        • Best Barbells
        • Best Squat Racks
        • Best Free Weights
        • Best Weight Benches
        • Best Resistance Bands
        • Best Slam Balls
        • Best Weighted Vests
        • Best Leg Extension Machines
        • Best Cable Machines
        • Best Power Racks
        • Best Pull Up Bars
      • Best Home Gyms
        • Best Smart Home Gyms
        • Best Gym Equipment Under $100
        • Best Home Gym Essentials
        • Best Home Gym Flooring
      • Individual Equipment Reviews
    • Fitness Accessories
      • Apparel
        • Best Weightlifting Shoes
        • Best Cross Training Shoes
        • Best Gym Bags
        • Best Gym Shorts
      • Training
        • Best Weightlifting Belts
        • Best Knee Sleeves
        • Best Lifting Straps
        • Best Grip Strengtheners
        • Best Wrist Wraps
        • Best Lifting Gloves
      • Individual Fitness Product Reviews
    • Certifications
      • Best Sports Nutrition Certifications
      • Best Personal Trainer Certifications
      • Best Nutrition Certifications
      • Individual Certifications Reviews
    • Programs
      • Best Online Workout Programs
      • Best Workout Streaming Services
      • Best Home Workout Programs
      • Individual Program Reviews
  • Nutrition
    • Diets
      • Carb Cycling
      • Vertical Diet
      • Reverse Dieting
      • Carnivore Diet
      • Ketogenic Diet
      • Intermittent Fasting
      • IIFYM Diet
    • Fat Loss
      • Macros for Fat Loss
      • Calorie Deficits
      • Natural Fat Burners
      • Cut 2 Pounds Weekly
    • Muscle Gain
      • How to Dirty Bulk
      • Go From Cutting to Bulking
      • Eat These Carbs
      • How to Eat for Muscle
    • Supplement Guides
      • Pre-Workout
      • Whey Protein
      • Mass Gainers
      • Greens Powders
      • Creatine
      • BCAAs
    • Nutrition Tips
      • Daily Protein Needs
      • Pre- and Post-Workout Nutrition
      • Foods With Creatine
      • Bulking Tips
  • Training
    • Workouts
      • Back Workouts
      • At-Home Workouts
      • Chest & Back Workouts
      • Full-Body Workout
      • HIIT Workouts
    • Exercise Guides
      • Deadlift
      • Bench Press
      • Back Squat
      • Overhead Press
      • Bent-Over Row
      • Lat Pulldown
      • Crunches
      • Farmer’s Carry
    • Best Exercises
      • Shoulder Exercises
      • Back Exercises
      • Chest Exercises
      • Glute Exercises
      • Ab Exercises
      • Hamstring Exercises
      • Quad Exercises
      • Calf Exercises
      • Biceps Exercises
      • Triceps Exercises
    • Programs
      • Push-Up Program
      • Pull-Up Program
      • German Volume Training
      • 5/3/1 Program
      • Powerbuilding Program
      • The Cube Method
      • 5×5 Program
      • Bodybuilding Programs
      • Build Your Own Program
    • Fat Loss
      • How to Burn Fat
      • Spot Fat Reduction
      • How to Train on a Cut
      • Body Conditioning
      • Workouts
        • Kettlebell Circuits
        • Dumbbell Complexes
        • Farmer’s Carry Workouts
    • Muscle Gain
      • Muscle Hypertrophy Explained
      • How to Build Muscle
      • How to Maintain Muscle
      • What Researchers Say About Muscle Gain
        • Workouts
          • 20-Minute Workouts
          • Kettlebell Circuits
          • CrossFit Workouts for Muscle
          • Bodybuilding Workouts
  • Calculators
    • Protein Intake Calculator
    • Macros Calculator
    • BMR Calculator
    • Squat Calculator
    • Calorie Calculator
Op-Ed

Dead Bug Benefits and Three Core Blasting Variations

Need to improve your core strength and stability? Try the dead bug and its variations.

Written by Shane McLean
Last updated on July 25th, 2023

There’s no need for fancy core training. You don’t need to twist yourself up into knots or hold your front planks for far too long. All core training really needs to do is to be is effective and have carry over to your big lifts.

The dead bug fits this to a T.

https://youtu.be/rbemelnkHag

Here are a few of the benefits the dead bug provides,

  • Reinforces contra lateral (opposite arm/opposite leg) limb movement
  • Improves lumbopelvic stability
  • Reinforces correct breathing patterns
  • Prevents misalignment and encourages good posture

Squats, deadlift and overhead presses and their variations are better with a neutral spine, which is something the dead bug encourages. If you have trouble not feeling your core, or not knowing what your spine is doing during exercise, then this movement is for you.

Because the dead bug provides a lot of ah-ha moments when done correctly. It may look easy to someone who’s never done it, but once they try it, they know it’s the real deal. In addition to the many benefits, the standard dead bug is a great warm-up exercise and can be used for recovery and mobility purposes between sets of lifting heavy. The standard dead bug is the version you need be practicing and doing most of the time.

However, like a lot of things you do repetitively, you can get bored and need an upgrade. When you’ve nailed the standard dead bug and want to ramp it up, take a these out for a test drive.

Dead Bug Variations

1. Pullover Dead Bug

The kettlebell and dead bug is a match made in heaven, like peanut butter and jelly or bicep curls and mirrors. The offset nature of the kettlebell combined with the standard dead bug movement puts extra demand on your core, shoulders, and lats.

The pullover itself is fantastic movement for the chest and lats. However, lifters can over extend their lower back in an effort for more range of motion or extra reps. Doing this dead bug will prevent this and save your spine.

https://youtu.be/ARHcIgFU0Ck

Pairing this exercise with a movement that demands core stability and a neutral spine works best.

For example

  • A1. Squat/deadlift variation
  • A2. Pullover dead bug 6- 8 reps per leg

Or seeing that you’re already down on the floor, pair it with a single arm floor press for a great upper body/core workout.

  • A1. Pullover dead bug 6-8 reps on each leg
  • A2. Single arm KB floor press
https://youtu.be/aF0_jQ9rZJw

2. Weighted Dead Bug

Adding light weight plates in each hand (2.5-5 pounds) slightly increases the intensity, but the real benefit is that the resistance helps slow down the movement as the weight plate descends towards the floor.

This doubles as a good shoulder mobility exercise if you actively reach behind you because it stretches the lats and encourages upward rotation of the scapula.

https://youtu.be/cJr7QkbCcBI

This movement is perfect for your warm-up, but if you’re feeling extra ambitious, pairing this with a plank variation will give your core a double whammy.  As I always stress, you cannot get enough core work.

For example

  • A1. Weighted dead bug 6-8 reps each leg
  • A2. Plank with plate switch
https://youtu.be/p9fUcMuGlOE

3. Stability Ball Dead Bug

Using the stability ball reinforces the correct movement pattern because using the same arm/leg will cause the stability ball to drop to one side. Furthermore, actively pressing your opposite arm/leg into the ball combined with belly breathing will create extra tension that your core will benefit from.

https://youtu.be/SEGndfwX2Yg

This variation is great to use in your warm-up or could be included in a core tri-set, which is ideal to perform before your squats or deadlifts as it “wakes up” your core and glutes and gets your knee-joint ready for action.

For example.

  • A1. Stability ball deadbug 6-8 reps on each side
  • A2. Stability ball hip ext./hamstring curl 12 reps
  • A3. Stability ball rollout 8-12 reps

Wrapping up

The dead bug, and its variations, deserve a spot in your routine because of all the benefits they can provide. And don’t worry about looking weird to your fellow gun-goers. They don’t know what they’re missing.

Editor’s note: This article is an op-ed. The views expressed herein and in the video are the author’s and don’t necessarily reflect the views of BarBend. Claims, assertions, opinions, and quotes have been sourced exclusively by the author.

Feature image from Rutgers Olympic Strength and Conditioning YouTube channel. 

About Shane McLean

Shane McLean is a Certified Personal Trainer who’s worked with a wide variety of clients, from the general population client all the way to ex-Navy seals and college athletes.

View All Articles

Primary Sidebar

Latest News

Best Cyber Monday Fitness Deals (2023)

2023 Musclecontest International Mercosul Pro Men’s Physique Show Preview

Arnold Rosters PLUS Every Bodybuilding Era — Strength Weekly

Inderraj Singh-Dhillon (120KG) Raw Deadlifts 9 kilograms Over IPF World Record

Courtney King — Career, Bikini Olympia Win, and Biography

Latest Reviews

Redwood Outdoors Yukon Cold Plunge Tub Review

Redwood Outdoor Thermowood Garden Sauna Review

Future App Review

Bells of Steel Hydra Rack Review

Assault Runner Elite Treadmill

Assault Runner Elite Treadmill Review

BarBend

BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. BarBend is the Official Media Partner of USA Weightlifting.

  • About Us
  • Advertise With Us
  • Contact Us
  • Facebook
  • Instagram
  • Twitter
  • YouTube
  • Pinterest

Sections

  • CrossFit
  • Strongman
  • Bodybuilding
  • Powerlifting
  • Weightlifting
  • Reviews
  • Nutrition
  • Training

More

  • BarBend Newsletter
  • BarBend Podcast
  • The Ripped Report
  • 1RM Calculator
  • BMR Calculator
  • Macros Calculator
  • Protein Calculator
  • Squat Calculator

Policies

  • Accessibility
  • Advice Disclaimer
  • Cookies Policy
  • Disclaimers
  • Disclosures
  • Editorial Policy
  • Privacy Policy
  • Terms of Use

Copyright © 2023 · BarBend Inc · Sitemap