Dead Bug 1-Arm Overhead Variation
In this video, Dr. Brian Damhoff demonstrates the **Dead Bug 1-Arm Overhead Variation**—a loaded anti-extension/rotation challenge. Hold two dumbbells, keep 90/90 legs and lumbar glued to the floor, then reach one or both arms overhead. Direction changes the core demand; both arms = max intensity.
🔥 Benefits of Dead Bug 1-Arm Overhead Variation:
- ✅ Intensifies anti-extension and anti-rotation core work
- ✅ Strengthens deep abs with progressive overload
- ✅ Improves shoulder stability and scapular control
- ✅ Teaches bracing under dynamic upper-body load
- ✅ Scalable: 1-arm or 2-arm, light or heavy
📝 Exercise Details:
Exercise: Dead Bug 1-Arm Overhead Variation
Difficulty Level: Intermediate
🛠️ What You’ll Need:
✔ Two dumbbells (or kettlebells)
✔ Mat or soft surface
📅 When to Use This:
Perfect for core progressions, low back prehab, or loaded stability—ideal after mastering bodyweight Dead Bugs.
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📢 DISCLAIMER: Always consult with a healthcare professional before beginning a new exercise routine. Perform at your own risk and stop if you experience pain.