Dead Bug With A Swiss Ball Variation
In this video, Dr. Brian Damhoff demonstrates the **Dead Bug With Swiss Ball Variation**—a hybrid anti-extension/anti-rotation drill. Place Swiss ball on lower abs; extend opposite arm/leg as usual, but drive the *stationary* arm and leg into the ball for constant compression. Core stays locked—ball never moves.
🔥 Benefits of Dead Bug With Swiss Ball:
- ✅ Combines dynamic extension with isometric squeeze
- ✅ Amplifies deep core activation via ball feedback
- ✅ Improves limb coordination and full-body tension
- ✅ Prevents compensation—ball demands constant contact
- ✅ Unique progression: standard Dead Bug + compression
📝 Exercise Details:
Exercise: Dead Bug With Swiss Ball Variation
Difficulty Level: Intermediate
🛠️ What You’ll Need:
✔ Swiss ball (stability ball)
✔ Mat or soft surface
📅 When to Use This:
Perfect for core refinement, low back rehab, or advanced stability—ideal when you want tactile feedback and dual-demand core work.
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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.