Deadbugs and Anti-Extension

Every exercise begins at our core (i.e. from shoulder to butt) and because of this it is imperative to master maintaining a neutral spine.  To do this we will start on the floor much like we did with bracing. The objective of our first core exercise, the dead bug, is to teach you how to resist extension of the lumbar spine.

What is extension?
- Extension occurs when the curve of the lumbar spine increases. Ideally if you're lying join the floor I should be able to get my fingers between your low back and the floor, but not my fist.

Why should I care?
- Extension itself is not inherently bad, but when done repeatedly it can place undue stress on the lumbar spine and lead to injury.

How do we train to prevent it?
- The first anti-extension exercise in our arsenal is the dead bug.  I realize this isn't the sexiest exercise in the world, but its simple and effective.

Cues
- Brace in the supine position
- Pressing low back into floor or rolled up towel under the back
- Reach long toward the ceiling
- Lower opposite arm and leg as far as possible w/o losing contact with floor or towel
- This exercise is about QUALITY. i.e. Limit all extraneous movement

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Kolar Deadbug

Gray Cook Band(GC) Deadbug

Master this movement before moving onto Plank and Fallout variations...

Thoughts on the topic from people much smarter than myself.
- Band Resisted Deadbugs by Mike Robertson
- Ground Based Core Training by Mike Robertson