How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Core
Dead Bug
The anti-extension drill we teach before sit-ups.
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Core · Bodyweight
How to handle weight
Carries: pick a load you can walk tall with — if you lean or hike a hip, go lighter. Pallof / chops: the stack should not twist you. Holds: cut the time before the shape dies.
Usual programming
3 × 6–8 each.
Caution
Quality over a long ugly hold. Ribs down, glutes on, neck long. Hanging work: packed shoulders, no pendulum. Ab wheel: stay on knees until the lumbar does not sag.
Setup
Back on the floor, opposite arm and leg reach, low back stays down.
Cues
- Exhale on the reach
- Don’t flare ribs
- Slow
Common mistakes
- Low back peeling off
- Rushing
- Arms only
Home swap
Heel taps
