Dead Bug
The dead bug is an anti-extension core exercise building deep stability for HYROX Sled Push, running, and loaded carrying stations.
Movement and technique
The dead bug is a supine trunk-control exercise using combinations of arm and leg movement. Trunk and hip muscles contribute while the athlete controls the chosen range. The lower back need not be forced into one universal shape; use a position, breathing pattern and range that can be maintained without unwanted strain.
ACSM resistance-training position stand 2026 · OpenStax axial muscle anatomy · WHO low-back-pain fact sheet
Scaling and limits
Move one limb, shorten the lever or reduce range to make control easier; longer levers, opposite arm-leg movement or suitable resistance can increase demand. Progress gradually rather than through a fixed repetition timeline. The exercise can train task-specific control, but it does not diagnose imbalance or guarantee posture correction, back-pain treatment, injury prevention, running economy or HYROX® performance.
ACSM resistance-training position stand 2026 · OpenStax axial muscle anatomy · WHO low-back-pain fact sheet
FAQ
Must my back be completely flat?
No single spinal shape is required for every person and variation.
ACSM resistance-training position stand 2026 · OpenStax axial muscle anatomy · WHO low-back-pain fact sheet
How do I regress it?
Shorten the lever, range or number of moving limbs.
ACSM resistance-training position stand 2026 · OpenStax axial muscle anatomy · WHO low-back-pain fact sheet
Does it treat back pain?
It is not a standalone diagnosis or treatment.
ACSM resistance-training position stand 2026 · OpenStax axial muscle anatomy · WHO low-back-pain fact sheet
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Explore programmes, exercises, and race strategy at repz.app.
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