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Master the deadbug by fixing these 4 errors
When I first saw the Deadbug live from well-known performance coach Eric Cressey, it blew my little strength and conditioning mind. How can such a seemingly simple exercise, where you lie on your back and move your arms and legs, have such an impact? The magic lies in this necessity called core stability. Your core has many important roles, but the most important is to resist unwanted movements. The lower back doesn't like to bend and extend because it isn't designed to do so like the thoracic spine (upper back). Before some people take their naps in...
Master the deadbug by fixing these 4 errors
When I first saw the Deadbug live from well-known performance coach Eric Cressey, it blew my little strength and conditioning mind. How can such a seemingly simple exercise, where you lie on your back and move your arms and legs, have such an impact? The magic lies in this necessity called core stability.
Your core has many important roles, but the most important is to resist unwanted movements. The lower back doesn't like to bend and extend because it isn't designed to do so like the thoracic spine (upper back). Before some get their naps in a knot, the lower back will not explode when moved; I'd rather not.
Excellent core stability allows for smooth power transfer from the lower to upper body, better technique in the Big Three and Olympic lifts, and better movement on the athletic field. Such a seemingly simple exercise with a silly name that will get some strange looks but will do this and more.
Here we'll go over the benefits of deadbugging, what good form looks like, and four common deadbug mistakes that can derail your progress.
Deadbug benefits
If you do it right, the deadbug can do the following for you.
- Verstärkt die Bewegung der kontralateralen Gliedmaßen: Dies ist die Grundlage der meisten menschlichen Bewegungen; Es ist wichtig, den gegenüberliegenden Arm und das Bein auf koordinierte Weise zu bewegen.
- Verbessert die lumbopelvine Stabilität: Ausgefallene Art zu sagen, dass der tote Käfer den unteren Rücken und die Hüftregion stärkt. Du weißt schon, Core-Stabilität.
- Verstärkt bessere Atemmuster: Das Atmen in Ihr Zwerchfell (Bauch) ist die Art und Weise, wie Sie die meiste Zeit atmen sollen.
- Bessere Körperhaltung: Da sich Ihre Wirbelsäule auf dem Boden befindet, verstehen Sie besser, wie sich eine neutrale Wirbelsäule anfühlt.
Good deadbug form
There is always a little wiggle room for the right form because they are all put together differently, but these following points are non-negotiable.
- Die Knie müssen über den Hüften sein, die Hände über den Schultern und der Kopf auf dem Boden.
- Ihre Wirbelsäule ist zu jeder Zeit neutral auf dem Boden.
- Atmen Sie tief ein, bevor Sie mit der Wiederholung beginnen.
- Bewegen Sie den gegenüberliegenden Arm und das gegenüberliegende Bein.
- Ausatmen am Ende der Wiederholung.
Do you have it? Well, let's dive into some common deadbug mistakes that keep people from getting the most out of this excellent exercise.
4 deadbug errors
This might be short by saying don't do the opposite of what was said, but here we will go over troubleshooting if you or your friends make these mistakes while lifting.