DeadBug Progression | Beginner to Advanced

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Dead bug is an excellent core exercise that teaches the body how to do 3 things simultaneously: breathe, move the limbs and stabilize the midsection (lumbar region).
You would think everyone can do that, but in our seated and sedentary society, many people have lost this basic movement skill.
It's important to be able to combine breathing, moving and stabilizing the midsection because it's a fundamental requirement for resistance training, and especially kettlebell training, which is a very dynamic form of resistance training.
In fact, one shouldn't start learning the deadlift (nevermind the swing) until one is at least at level 9 of the deadbug.
The deadbug can be performed as part of warm up, between training sets, or at the end of the workout as cool down and 'extra core work'. It can also be performed throughout the day (along with bird dog) to quickly and easily re-engage the core, stabilize the spine and alleviate or prevent chronic back pain.
Many people do the dead bug incorrectly and thus don't derive as much benefit from it as it can provide. The main reason for this is lack of progression, which results in incorrect technique, overthinking and a risk of injury.
The best way to perform the dead bug correctly is to follow a progression, practicing each level until fully competent at it. The beauty of the deadbug is that it delivers the same benefit at every level, as long as it presents a challenge without inducing a technique breakdown. This video delivers the gradual progression from complete Novice to Beginner, Intermediate and Advanced levels.
Here are the levels:
1. single leg, bent knee
2. single arm/leg, bent knee
3. single leg, bent to straight knee
4. single arm/leg, bent to straight knee
5. single leg, straight knee
6. single arm/leg, straight knee
7. braced, alternating legs, bent knee
8. alternating arm/leg, bent knee
9. braced, alternating legs, bent to straight knee
10. alternating arm/leg, bent to straight knee
11. braced, alternating legs, straight knee
12. straight-legged deadbug
13. straight legged deadbug, upper loaded
14. braced, bilateral straight leg
15. bilateral DeadBug
16. Bilateral DeadBug, upper body loaded

[@thetiredworker4922]

This video is awesome! I been looking around for dead bug progressions on TH-cam for a couple days now, but this one is the best so far. Thank you 😊

[@sticks0662]

Very informative, I didn't know there were so many variations of the dead bug. I've never tried it with the arms loaded. Great stuff, Kat!

[@rudolphcarvalho8070]

Well made instructional videos. More power to you Kat. 💪🙂

[@silapapaulpearson675]

Fantastic progressions..thank you:)

[@royal_kira7184]

Thanks Kat! You have given us yet another video with the clearest instructions and options for folks at EVERY LEVEL!
May I ask what size kettlebells you are using in this video?

[@KatsKettlebellDojo]

Hi Royal_Kira,
Thank you, and I'm using two 8kg Kettlebells. The pullover is an isolation exercise, which means lighter weights and higher reps should be used, to reduce the risk of injury.

[@royal_kira7184]

@@KatsKettlebellDojo thanks!
I am nowhere near strong enough to hold 8kg overhead, even with two hands 😅
I gotta lot of work to do!