Weighted Deadbug Tutorial

Description/instructions:

  1. Lying on your back, bring your legs up to a 90 degree flexed position and also create a 90 degree angle with your knees.

  2. Hold a medicine ball or dumbbell up over your head with your arms fully extended.

  3. Straighten one leg and reach the ball back towards the ground behind your head.

  4. Bring the straightened leg back to the start position, then repeat the process with the other leg.

HELPFUL CUES:

  1. Press your low back into the ground to make sure your abs are fully engaged.

COMMON MISTAKES:

  1. Letting your back come off the ground. If you can’t maintain contact between your back and the ground, try the exercise with less weight.