Dead Bug With Bands Variation
In this video, Dr. Brian Damhoff demonstrates the **Dead Bug With Bands Variation**—a versatile resisted anti-extension/rotation drill. Anchor band overhead or behind; grip in Dead Bug position. Pull band to knees, extend legs, or shift sideways—resist pull in all planes while keeping lumbar glued down.
🔥 Benefits of Dead Bug With Bands:
- ✅ Adds variable resistance to anti-extension & anti-rotation
- ✅ Strengthens core through full-range tension
- ✅ Improves multi-directional stability and bracing
- ✅ Highly customizable: pull direction, band strength
- ✅ Progresses standard Dead Bug with dynamic load
📝 Exercise Details:
Exercise: Dead Bug With Bands Variation
Difficulty Level: Intermediate–Advanced
🛠️ What You’ll Need:
✔ Resistance band
✔ Anchor point (door, pole, or partner)
📅 When to Use This:
Perfect for core circuits, athletic prehab, or loaded stability—anytime you want scalable, multi-planar resistance without losing spinal neutrality.
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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.