'DEAD BUG'





Taken from: https://www.google.es/search?q=ejercicio+bicho+muerto&source=lnms&tbm=isch&sa=X&ved=2ahUKEwiG-Pvrn_PaAhUHzxQKHTBkA6gQ_AUoAXoECAAQAw&biw=1920&bih=949#imgrc=pUqYyi6XvresoM:

In today's post we are going to teach you an exercise to work the core, 'dead bug', which try to imitate the movement of a cockroach or a beetle when it dies but maintaining the correct alignment of neutral and accompaniment of the limbs that move in the sequence, depending on the progression we use.

These exercises, originally proposed by Craig Liebenson offer a challenge to the stability of the column different from others like chops & pallof presses. Liebenson comments the need to establish a sequence of exercises different from the typical shrinks or sit-ups since these do not favor precisely the diaphragmatic control nor are they oriented to the main quality of our middle zone (stability).

The shoulder flexion and leg extension provides a progressive load as they move away from the center being relatively easy to control by the client to little that we do correctly the pertinent instructions. In addition, this type of center control is very applicable later to other more global strength exercises, such as the squat.

EXECUTION: The main instructions of the dead bugs are three: Keep the column neutral by a bracing contraction, carry a slow movement sequence and perform diaphragmatic breathing during the exercise.

In this video of TonyGentilcore.com we see an example of the most common error in the control of the column, pay attention to the compensation and correction in the column neutral: https://www.youtube.com/watch?v=0ld5xBABG2I

PROGRESSIONS OF DEAD BUG VARIANTS:

• Dead Bug with support of hands on the wall (greater stability) - heel touches, steps, hip extensions... The support of hands on the wall is quite useful to start the exercise since it is very easy to perform a good bracing and the stimulus, unlike what happens with the simple variants of other exercises is quite powerful.
• Dead Bug with isometric bottom train and arm movements - push-ups, rotations, eights ... You have images with the variations of arm movements after a bit more down in this post.
• Dead Bug with upper isometric train - heel touches, steps, unilateral and bilateral hip extensions ... As in the previous case, we attach several detailed images of these variations.
• Dead Bug with arms and legs movement - unilateral and contralateral, combining the previous variations.
• Progression of instability: rhythm of movement, loads (discs or dumbbells), closed eyes, unstable surfaces, etc.

If you can see a presentation explain it, click in the next link: https://drive.google.com/open?id=1FFDEG9DAgNGs1EZx3VJRVDxpGhLOINY5_ZoQVeGk52Q or https://drive.google.com/open?id=1Td1EenPtfEMNUgJ2BN0UDGO8QWF7pAvm

BIBLIOGRAPHY
  •  All information was taken from: http://www.santiliebana.com/2016/08/09/ejercicios-core-el-deadbug/

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