Kettlebell Dead Bug Overview
The kettlebell dead bug is an exercise used to strengthen the muscles of the abs, and is a variation of the dead bug.
The dead bug works as an anti-extension abdominal exercise in which you must keep the spine stable as you slowly raise your arm overhead.
The dead bug gets its name because you look like a dead bug on its back with its legs in the air when you are performing the exercise.
The kettlebell dead bug adds weight to the dead bug exercise as a form of progression. This would be an excellent choice for those who have mastered the bodyweight variation of this exercise.
Kettlebell Dead Bug Instructions
- Setup in a supine position with your legs in a 90/90 position (90 degree bend at the hips and knees) while holding onto a kettlebell with the arms overhead.
- Extend the one leg as you exhale.
- Return back to the starting position and repeat on the opposite side.
- Repeat for the desired number of total repetitions.
Kettlebell Dead Bug Tips
- Do not hold your breath, you shouldn’t be using respiration to compensate for a lack of stability. Learn how to move while maintaining position without having to rely upon your breath.
- Move slowly but methodically. The goal is control within space, not simply completion of repetitions.
- Ensure that you exhale as the leg moves into extension. The goal is to keep the ribs down and prevent the lower back from hyperextending.