Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBands
- MechanicsCompound
- Force TypeIsometric
- Experience LevelIntermediate
- Secondary Muscles
None
Target Muscle Group
Abs
Upper Body Band Resistance Dead Bug Overview
The upper body band resistance dead bug is a variation of the dead bug and an exercise used to strengthen the muscles of the core.
One would use the upper body band resistance dead bug as a progression from the bodyweight variation of the dead bug.
The band provides constant tension on the abdominals as they fight to keep the core stabilized while the band pulls in another direction.
Upper Body Band Resistance Dead Bug Instructions
- Attach a band to a rack and set up 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 keeping the arms straight, pull the band down to activate the lats.
- Extend one leg as you exhale.
- Return back to the starting position and repeat on the opposite side.
- Repeat for the desired number of total repetitions.
Upper Body Band Resistance Dead Bug Tips
- 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.
- Move slowly but methodically. The goal is control within space, not simply completion of repetitions.
- 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.
- 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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