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Exercise Profile
  • Target Muscle Group
    Abs
  • Exercise TypeStrength
  • Equipment RequiredOther
  • MechanicsCompound
  • Force TypeIsometric
  • Experience LevelIntermediate
  • Secondary Muscles
    None
Target Muscle Group

Abs

Abs Muscle Anatomy Diagram

Dead Bug with Plates Overview

The deadbug with plates is an exercise used to strengthen the muscles of the abs, and is a variation of the dead bug.

The deadbug works as an anti-extension abdominal exercise in which you must keep the spine stable as you slowly raise your arm overhead.

The deadbug 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 dead bug with plates 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.

Dead Bug with Plates Instructions

  1. Setup in a supine position with your legs in a 90/90 position (90 degree bend at the hips and knees) and your arms reaching towards the ceiling while holding plates in your hands.
  2. Extend the opposite arm and leg simultaneously 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.

Dead Bug with Plates Tips

  1. Start with very light plates (i.e. 2.5lbs) and make progressions via more eccentric control - aka slow the motion down before you think about adding more weight.
  2. 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.
  3. Move slowly but methodically. The goal is control within space, not simply completion of repetitions.
  4. Ensure that you exhale as the arm moves overhead and the leg extends. The goal is to keep the ribs down and prevent the lower back from hyperextending.
  5. If you can’t maintain a neutral spine while moving the arm and leg simultaneously, then begin with just the arms or legs by themselves. Only incorporate more elements when you’ve mastered control of the individual components.
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