Doing this dead bug will prevent this and save your spine. However, lifters can over extend their lower back in an effort for more range of motion or extra reps. The pullover itself is fantastic movement for the chest and lats. The offset nature of the kettlebell combined with the standard dead bug movement puts extra demand on your core, shoulders, and lats. The kettlebell and dead bug is a match made in heaven, like peanut butter and jelly or bicep curls and mirrors. When you’ve nailed the standard dead bug and want to ramp it up, take a these out for a test drive. However, like a lot of things you do repetitively, you can get bored and need an upgrade. The standard dead bug is the version you need be practicing and doing most of the time. In addition to the many benefits, the standard dead bug is a great warm-up exercise and can be used for recovery and mobility purposes between sets of lifting heavy. It may look easy to someone who’s never done it, but once they try it, they know it’s the real deal. If you have trouble not feeling your core, or not knowing what your spine is doing during exercise, then this movement is for you.īecause the dead bug provides a lot of ah-ha moments when done correctly.

Squats, deadlift and overhead presses and their variations are better with a neutral spine, which is something the dead bug encourages. Prevents misalignment and encourages good posture.Reinforces contra lateral (opposite arm/opposite leg) limb movement.Video can’t be loaded because JavaScript is disabled: : Dead Bug () Here are a few of the benefits the dead bug provides,

Plate pullover exercise