Dead Bug With A Kettlebell Variation
In this video, Dr. Brian Damhoff demonstrates the **Dead Bug with Kettlebell Variation**—a pure anti-extension core drill. Lie in 90/90 (legs fixed), grip KB with both hands, ribs down. Slowly lower KB overhead together (arms locked) without arching—core fights the entire arc.
🔥 Benefits of Dead Bug with Kettlebell:
- ✅ Isolates anti-extension with overhead load
- ✅ Strengthens deep abs under controlled descent
- ✅ Builds shoulder endurance and scapular stability
- ✅ Enhances bracing without leg distraction
- ✅ Weight scalable: light = form, heavy = intensity
📝 Exercise Details:
Exercise: Dead Bug with Kettlebell Variation
Difficulty Level: Intermediate
🛠️ What You’ll Need:
✔ Kettlebell (or dumbbell)
✔ Mat or soft surface
📅 When to Use This:
Perfect for focused core work, low back prehab, or shoulder-integrated stability—great when emphasizing upper-body load over leg movement.
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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.