Kettlebell Dead Bug

Ellen Grant
• Friday, 23 October, 2020
• 13 min read

The kettlebelldeadbug is an exercise used to strengthen the muscles of the abs, and is a variation of the dead bug. The dead bug works as an anti-extension abdominal exercise in which you must keep the spine stable as you slowly raise your arm overhead.

dead bug kettlebell exercise
(Source: www.youtube.com)


The kettlebelldeadbug adds weight to the dead bug exercise as a form of progression. Return to the starting position and repeat on the opposite side.

Do not hold your breath, you shouldn’t be using respiration to compensate for a lack of stability. Learn how to move while maintaining position without having to rely upon your breath.

The goal is control within space, not simply completion of repetitions. The Vestibular System is the sensory system that provides the leading contribution to the sense of balance and spatial orientation for the purpose of coordinating movement with balance.

Try to perform an entire set by diaphragmically breathing through your nose. The dead bug exercise is a popular way to build core strength and stabilization.

It helps build a solid, stable foundation that protects the spine and allows for greater ease in every day and athletic movements, such as moving heavy objects, walking up hills, and throwing. To support your neck, place a folded towel or flat cushion under your shoulders.

bug dead kettlebell
(Source: www.youtube.com)

Engage your core muscles and press your lower back into the floor. Set up for the pose by lying on your back with your knees bent and your feet flat on the floor, about a foot away from your hips.

To get into the starting position, lift your hands so your elbows are above your shoulders with your fists facing in toward each other. On an exhalation, slowly lower your right arm and left leg until they’re just above the floor.

Once you’ve mastered the dead bug and can easily do a few sets, you can progress to more advanced variations. Or you can build a longer routine composed of variations ranging in difficulty.

There are several modifications and variations of the dead bug exercise to make it more or less challenging. Keeping your knee bent, slowly lower one foot at a time and tap the floor with your heel.

Press one foot away from your body to straighten your leg, hovering it above the floor. Bring your arms overhead and press your palms into the wall with your knees above your hips.

bug arm kettlebell dead
(Source: www.youtube.com)

Slowly slide one foot away from you, then bring it back and switch legs. Decrease the range of motion by not moving your arms and legs down the entire way.

Keep the rest of your body stable as you lower the ball overhead, pausing here. Keep your lower back stable and rooted to the floor throughout the exercise.

Prevent the ball from touching your thighs, forearms, and chest. Hold the ball in place by pressing up and in with your left knee and down and away with your right hand.

The dead bug exercise is a safe and effective way to strengthen and stabilize your core, spine, and back muscles. This improves your posture and helps relieve and prevent low back pain.

You may find you have the strength and stability to move better during daily and athletic activities. The dead bug exercise is beneficial in developing core strength that can help with overall stability and low back pain.

bug dead kettlebell
(Source: www.youtube.com)

Its wide variety of modifications makes it easy to find the exercises that work best for your needs. These exercises can yield various health benefits and give you a better shape.

The area which is referred to as the core is the midsection of the body and it includes all the muscles in the front, sides, and back. It involves the Traverse Abdominal (TVA), lower lats, and the Erector Spinal Obliques.

If the core is weak, we could develop pains in our back and waistlines. Keeping the core muscles strong can improve our posture and give more strength to other physical exercises.

Nowadays, there is a big push for core training in various fitness centers. The majority of the population has eight-hour work each day, plus the two hours of driving on a traffic so basically, there’s a lot of sitting.

Prolonged sitting without any exercise can weaken the muscles in the midsection. Unlike the kind of lifestyle a thousand of years ago, our forefathers didn’t need to have core training since they work from sunrise to sunset doing laborious work at the field.

kettlebell weighted deadbug
(Source: www.youtube.com)

Thus, the fitness industry boomed to show the people that we need to keep our bodies strong despite sitting for long hours each day. Keeping the core strength will yield powerful body, according to Body-Building.

Some core exercises today are crunches, planks, and kicks. In this article, we will discuss what is a dead bug exercise, what are its benefits, and how to do it properly.

The way we train and do the core exercises changed in the past years. He said that the spike of core exercises is due to the need to train the abdominal rather than the trunk.

Abdominal exercises can resist extension and protect the lower back. This can protect your spine and avoid it from doing the movements which it is not designed to handle.

The dead bug is a great exercise that you should consider immediately however, it is not the only core training that you should perform. You need to train based on how your body was designed to function and ultimately you’ll become a better athlete.

kettlebell dead press
(Source: www.youtube.com)

It can improve the control on the spine and the posture while the body is in motion or if it is still. In addition, the dead bug exercise can help stabilize the pelvis, spine, and ribs to be able to withstand force.

Second, core exercises don’t require expensive tools or gym membership. Doing core exercises can strengthen the torso, tighten/ flatten the tummy, and improve the transfer of power to and from the extremities.

Lastly, it can enhance the neuromuscular efficiency and improve other bodily functions, according to Colorado Community Media. It has the digestive tract such as the small and large intestines, stomach, appendix, liver, bladder and urinary systems such as ureters and kidney.

Developing your abdominal muscles is important to build not only 6-pack abs but also to have a stable and upright core. It can manage lower back pain, improve balance and stability, avoid injuries, and overall gain easier activities daily.

The dead bug exercises can also work the diaphragm, pelvic floor, and multitudes muscle. The Multitudes muscle supports our spine and keeps it straight, according to Core Concepts.

bug dead kettlebell variation
(Source: www.youtube.com)

Who doesn’t want stronger abs, better posture, and improved mobility? Rushing only leads to loss of control which negates the benefits.

Use proper breathing techniques From the starting position, take a full inhale through your nose Exhale forcefully through your nose (think Ujjain breath) as you perform the movement on both sides As you exhale, focus on expanding sideways and into the floor. The Debug exercise is easy to perform and you don’t need expensive gym equipment to do this.

In the performance of dead bug exercise, it is best to have a mat or a carpeted floor. Contract your abdominal muscles and press your back on the floor.

Extend your arms straight upwards above your head with your fingers pointing at the ceiling. Then, lift your right foot slowly and hold it in the air for five seconds.

This exercise is more intense and it will require body coordination in comparison with other variations. Next, tighten your abs and press your lower back on the floor.

bug exercise dead
(Source: www.youtube.com)

Then, extend your right leg and left arm above the floor and hold it for five seconds in the air. Put your arms and legs in starting position and repeat the pattern.

Then, slowly bend one knee in the air, hold it for five seconds, and push it back to the floor. If you have a stability ball in your house, then you can also perform the dead bug exercise.

Next, hold the stability ball with both your hands and elbows straight in front of your chest. Tighten your abdominal muscles and press your back against the floor.

Hold the ball and your legs for five seconds and return to the starting position. Next, grasp the ball with your hands and get back to starting position.

Next, extend your arms above your head and bend your legs and knees to a 90-degree position. Next, put your arms above your head and grab the kettle bell or the dumbbell.

dead bug exercise kettlebell hold bottoms
(Source: www.youtube.com)

Grab it and hold it tightly so it won’t fall on your face. Then, slowly lift the kettle bell or the dumbbell in the air with your both arms and hold it above your head for five seconds.

Your legs must be in bending position and lifted in the air throughout the entire routine. One can perform it inside their homes without any expensive machines or gym equipment to use.

If you wish to build your core, it is advisable to seek professional help first so your body can be assessed. I am a professional basketball player, Certified Personal Trainer, and Masters Student in Nutrition Education.

Doing kettle bell ab exercises is one of the best ways to get a strong, functional, and shredded core. Contrary to doing traditional setups or crunches, kettle bell core exercises also help you develop lean muscle mass throughout your body (depending on the exercise you choose), which increases your basal metabolic rate.

Your “abs” will be forced to contract with each movement performed, building that “6 packs” look as well as strength and stability! This is an advanced version of the movement since the kettle bells themselves force you to control your body more.

(Source: www.youtube.com)

The differing weights throw off your stability and make this a very challenging exercise! More recent research has proven these exercises to be ineffective at training the whole scope of your body’s core, as well as being potentially dangerous to your back and spine.

As you can see here, Pat is an expert at this movement but still is getting all the same benefits from using light weights, with perfect form. Kettle bell swings work your entire core, as well as your posterior chain, lower body muscles, and shoulders.

The kettle bell Turkish get-up is one of the best exercises you can do for building strength, coordination, and movement function. If you want to do a complete kettle bell ab workout, you can simply combine these exercises however you want and challenge yourself according to your current abilities.

Alternatively, you can follow a designed workout program that utilizes these kettle bell ab exercises. As you exhale, slowly extend your left leg toward the floor and bring your right arm overhead.

This changes the angle of resistance, engaging your abs and obliques to prevent rotation. How to: Perform the classic Debug, but lower your leg to the floor at a slight angle with your body.

(Source: www.youtube.com)

Squeeze the physio ball with your inactive knee and hand while your other arm and leg perform the rep. Perform a Debug, continuing to hold the physio ball with your opposite hand and knee.

Wrap resistance bands around each foot to make your core work extra hard during the standard Debug. This variation, from renowned strength expert Dan John, looks different from a standard Debug, but the pattern is the same.

How to: Hold a kettle bell or med ball with your arms extended in front of your chest. Raise your legs up until they are perpendicular to the ground and then drive your hips into the air to pulse your feet.

A more difficult version of the previous exercise, this one combines the leg raise and drive with a chest press. Performing an upper-body and lower-body movement while controlling your core is a key skill for athletes who want to stay strong and stable and to prevent injuries.

As you drive your hips up, perform a chest press with the kettle bell or med ball. This is an isometric variation of the movement that we watched NHL forward Jordan Eberle perform at Crash Conditioning.

dead bug exercise ball stability bugs kettlebell workout
(Source: www.pinterest.com)

Your core muscles will be on fire, because they are working to maintain the Debug posture in constantly changing positions. You should be able to perform the move under control and without lifting your back off the floor at any point.

Assuming you're a Debug master, start working through the exercises above (listed in order of difficulty) to continue to challenge your core. Do no more than two of these variations in a core workout and start with three sets of 10 slow and controlled reps.

When performed properly, it can be used as an effective regression that gives a large amount of feedback to the user while accomplishing a few things that will help to better groove overhead movement and core stability. Because the rectus, Iliads and sons so often pick up slack for the abdominal, the KB Pullover is a great alternative to Dead Bugs or any core exercise involving long-lever hip flexion.

Those individuals who are accustomed to using or prescribing the Debug and who find that performance of the exercise is limited by premature hip flexor fatigue can use the KB pullover instead. Lastly, because the lats are lengthened during the exercise, and we are challenged not to over-engage the erectors, the KB Pullover can be a helpful tool for correcting an anterior pelvic tilt.

Cueing the individual to not overly flatten the low back into the floor, we can encourage the maintenance of a completely neutral spine (a natural Lords) in challenging positions. With time and practice, this can engrain the neurological “awareness” required to maintain relative stiffness in the abdominal during general movement throughout the day.

bug dead kettlebell
(Source: www.youtube.com)

When performed properly, it can be used as an effective regression that gives a large amount of feedback to the user while accomplishing a few things that will help to better groove overhead movement and core stability. Because the rectus, Iliads and sons so often pick up slack for the abdominal, the KB Pullover is a great alternative to Dead Bugs or any core exercise involving long-lever hip flexion.

Those individuals who are accustomed to using or prescribing the Debug and who find that performance of the exercise is limited by premature hip flexor fatigue can use the KB pullover instead.

Other Articles You Might Be Interested In

01: Shoes For Kettlebell Training
02: Good Kettlebell Weight For Men
03: Good Weight For Kettlebell
04: Good Weight For Kettlebell Swing
05: Free Kettlebell Workouts For Men
06: Free Kettlebell Workout For Women
07: Frequently Asked Questions About Kettlebell Training
08: R?kawiczki Do Kettlebell
1 www.webmd.com - https://www.webmd.com/fitness-exercise/guide/kettlebell-workout
2 www.atemi-sports.com - https://www.atemi-sports.com/what-muscles-kettlebell-swings-work/
3 hashimashi.com - https://hashimashi.com/kettlebell-swing-benefits/