Dead Bug Press Variation
In this video, Dr. Brian Damhoff from Elite Performance Institute demonstrates a Dead Bug Press Variation — a simple but brutally effective way to increase core tension by pressing the stationary arm and leg into each other while the same-side arm and leg move. It upgrades the traditional dead bug without needing bands, cables, or weights.
🔥 Benefits of the Dead Bug Press Variation:
- ✅ Builds strong, controlled core tension without extra equipment
- ✅ Trains you to keep the ribs down and low back flat
- ✅ Challenges pelvic stability as the same-side arm and leg move
- ✅ Easy to scale by how hard you press the stationary arm and leg together
📝 Exercise Details:
Exercise: Dead Bug Press Variation
Difficulty Level: Intermediate
🛠️ What You’ll Need:
✔ Mat or comfortable surface
✔ Space to lie on your back with arms and legs extended
✔ Focus on pressing the stationary arm and leg firmly into each other
📅 When to Use This:
Great for core training blocks, warm-ups before lifting or running, and rehab programs focused on trunk control and rib positioning. Perfect when you want a dead bug variation that really forces you to keep your ribs down and pelvis stable without adding extra gear.
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📲 Instagram: @drbriandamhoff
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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.