Dead Bug Karate Chop + Bicycle Variation
In this video, Dr. Brian Damhoff demonstrates the **Dead Bug Karate Chop + Bicycle Variation**—a playful yet brutal partner core drill. Hold band tension overhead in 90/90; partner karate-chops band unpredictably. Keep arms/legs locked, back glued down. Progress: add slow bicycle legs—still no arching.
🔥 Benefits of Dead Bug Karate Chop + Bicycle:
- ✅ Builds anti-extension + anti-rotation under chaos
- ✅ Trains reactive core bracing and stability
- ✅ Improves upper/lower body dissociation
- ✅ Partner fun—unpredictable, engaging, effective
- ✅ Progresses with dynamic leg cycling
📝 Exercise Details:
Exercise: Dead Bug Karate Chop + Bicycle Variation
Difficulty Level: Intermediate–Advanced
🛠️ What You’ll Need:
✔ Resistance band
✔ Partner (to karate-chop the band)
📅 When to Use This:
Perfect for partner core circuits, athletic training, or advanced rehab—anytime you want reactive stability with zero spinal risk.
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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.