Kettlebell Dead Bug Exercise Guide
Exercise Profile
- Target
- Rectus Abdominis
- Equipment
- Kettlebell
- Body Part
- Waist
- Primary Muscle
- Rectus Abdominis
- Secondary Muscles
- Obliques, Iliopsoas
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 3.5
- Alternate Names
- Weighted Dead Bug
How to: Kettlebell Dead Bug
- Lie flat on your back with your knees bent and feet flat on the ground.
- Hold a kettlebell above your chest with both hands.
- Extend your right arm and left leg towards the ground while keeping your lower back pressed against the floor.
- Return to the starting position and alternate sides.
Common Mistakes
- Arching the lower back during the exercise.
- Using momentum instead of controlled movements.
- Not engaging the core muscles.
Modifications
- Perform without a kettlebell for lower intensity.
- Keep arms and legs extended closer to the floor for an easier version.
Tips
- Engage your core throughout the movement.
- Ensure your lower back stays pressed against the floor.
- Move slowly and with control to avoid injury.
Kettlebell Dead Bug Alternatives
Tags
core
strength
abs
kettlebell
beginner
stability