Dead Bug Heel Taps + Progressions
In this video, Dr. Brian Damhoff demonstrates **Dead Bug Heel Taps + Progressions**—a spine-protecting core drill. Start in 90/90, press lumbar down, alternate heel taps. Progress with ankle weights, then add overhead dumbbell (further back = harder). Never lose back contact—brace, breathe, control.
🔥 Benefits of Dead Bug Heel Taps + Progressions:
- ✅ Builds anti-extension core strength safely
- ✅ Strengthens deep abs and hip flexors
- ✅ Protects lower back while increasing load
- ✅ Scalable: bodyweight → ankle weights → overhead load
- ✅ Improves movement control and bracing
📝 Exercise Details:
Exercise: Dead Bug Heel Taps + Progressions
Difficulty Level: Beginner–Advanced
🛠️ What You’ll Need:
✔ Mat or soft surface
✔ Optional: Ankle weights, dumbbell for progression
📅 When to Use This:
Ideal for core training, low back rehab, or prehab—anytime you want progressive anti-extension strength without spinal stress.
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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.