Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredKettle Bells
  • MechanicsCompound
  • Force TypeIsometric
  • Experience LevelIntermediate
  • Secondary Muscles
Target Muscle Group


Abs Muscle Anatomy Diagram

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

  1. 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.
  2. Extend the one leg as you exhale.
  3. Return back to the starting position and repeat on the opposite side.
  4. Repeat for the desired number of total repetitions.

Kettlebell Dead Bug Tips

  1. 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.
  2. Move slowly but methodically. The goal is control within space, not simply completion of repetitions.
  3. 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.