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Core · Intermediate

Kettlebell Dead Bug

Core-control drill keeping the trunk stable through a challenging variation.

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Kettlebell Dead Bug demonstration

Exercise overview

Training details

CoreHip FlexorsShoulders

Equipment

Kettlebell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back holding one kettlebell above your chest in the right hand with your hips and knees at 90 degrees.
  2. 02Brace your abdomen and press your lower back gently into the floor.
  3. 03Extend the left leg slowly toward the floor while the loaded right arm remains vertical and the other knee stays over the hip.
  4. 04Return the leg without letting your ribs flare or back arch and repeat for the set.
  5. 05Place the kettlebell down safely, switch it to the left hand, and repeat while extending the right leg.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionDead BugRelated variationDead Bug Heel TapRelated variationBench DeadbugRelated variationDead Bug PulloverRelated variationPlate-Loaded Dead BugRelated variationResistance Band Anti Rotation Dead Bug

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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