STOP Doing Your Dead Bugs Like This!
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- čas přidán 9. 02. 2022
- The Dead Bug is a common core stability exercise that I find many do sub-optimally. Today you'll learn why I don't like certain commonly used cues, and a tutorial for how to perform and progress this drill!
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Shout out to 3d4Medical with the Complete Anatomy app visual of the body seen in today's post and to @ChrisDuffin_with_KabukiPower for some of the amazing graphics used to explain the neutral spine! - Sport
![The 3 Best Core Exercises [Do These Every Day]](http://i.ytimg.com/vi/2_e4I-brfqs/mqdefault.jpg)
![The 3 Best Core Exercises [Do These Every Day]](/img/tr.png)
Arrgghhh!!! This is such a subtle but game changing cue! I usually stop deadbugs cause of pain and now, after that cue I can actually finish with fatigue instead! Thank you so much! 🙏🙏🙏
This cue is so much more intuitive and effective than the draw in the belly button cue. I wish I had been shown this 25 years ago when I started going to the gym.
you are the man, your reasoning behind this is awesome, I use to see a PT and they would always queue me to flatten the back. horrible queue, its like in hip flexion how we should maintain a neutral spine. if we can't we probably have a H+ posterior compartment causing the posterior tilt and lengthening the lumbar. The same principles should apply to this core exercise, as well in hypertrophy which is the goal in training the abdomen, for no muscle should we be promoting starting in a shortened position when trying to target a muscle. a posterior tilt emphasizes the pain that brought them in. I love this channel.
This is brilliant. Great explanation for why flattening the back to the ground is undesirable. Thank you 🙌👍🙏
Thank you for sharing. Makes so much sense! Game changer for sure!
Thanks for another great video, I love your videos because you showed me a lot of small but important details which are very hard to find and learn. There are lot people who don’t care about details.
I agree with you with all what is said here. However sometimes I have to use the cue: pull belly button in just a little bit. And it is with people which are bad at 360 and lateral breathing and are used to expand their abdomen only forward. I hope I explained correctly what I mean 😅.
I was asking my physiotherapist about the "McGill Big 3", she is a fan of Dr. Stuart McGill but recommended this exercise as opposed to the "curl up"
I think I agree. I don't get much out of the curl up
The people who have the anterior pelvic tilt generally do this exercises. So, flatten back is better in this case
Oh no, I am a personal trainer and I have been teaching this all wrong. Flatback was how I was taught. I will be practising and changing how I teach the exercise !
Same here!
Just for you to admit your mistake and proudly say you will give it another go with this technique shows how far you will go in your journey. 😊
It's not wrong. This is a different way of teaching it based on cueing for bracing and breathing during squats. Flat back is good for acute or chronic low back pain etc if you need the spine/pelvis to stay stable (check out Prehab Guys' info on this)
I was taught in the same way many many years ago, but hit a grey area as I found that myself and my clients felt better with a neutral spine!... now this confirms the changes I made overtime.
@@rachelmelAgreed. Flatback isnt necessarily wrong, just different purpose. There are segments in this video, for example, where he states this method is to mimic certain weight training techniques, and it sounds like we are discussing heavier weights. "Peformance standpoint." "Elite Lifters." One persons back issues are not nec the same as the others. Complicated area of the body.
Thanks Aaron 🙂🙏 This instruction helps a lot !
I always wondered about this. Thank you
Great video. I do these every week and never really understood the movement. Very helpful.
This is really good tutorial,analysis from point which no one observe,nor paying attention to...
I've learn a few things here,too. :)
How interesting! I’ve never heard anybody talk about this. Good to know!
the feedback of fingers under low back is great. I often have clients move knees away from shoulders and toward shoulders to find neutral pelvis. tailbone should not roll up off if the floor either.
whenever I've done these or other leg raise, pilates style movements with my lower back pressed, It's activated my nerve pain. Started doing all of it with only lower core bracing with neutral spine instead, and it's been so much better.
Thank you for your work 👍👍♥️
Thanks, well done. Also good that I understand neutral spine better
I love listening to you. How to you teach side to side breathing? How about is the person has a lordosis and it hurts unless person “flattens” their back and gets some support on their back? Love to hear from you!!!
Thanks for another great video. Apologies if you’ve already covered this elsewhere, but in regards to how this translates to squatting - would you recommend against “screwing in your feet”/externally rotating your hips at the start of your squat if it causes you to tuck your pelvis? Doing so seems similar to flattening my back for squatting but want to know if I should be distinguishing the two. Thanks again!
Really needed this video, I just started doing dead bugs to help strengthen my core, as it's pretty weak and I ended up with aches in my back after using my rowing machine, but I was finding this exercise really hurt my back, now I know why, it's because of the flat back tip other people recommend.
Discovering something new everyday. I definitely have to try because I was told to push my lower back into the floor and I'll see if this feels any better doing it this way.
Thank you for this!
Thank you! As always, great content. What about isometrics for this exercise? Would it be good?
Awesome, thanks!!
Another good one horsho!
This was really good. I actually did it while the video was going.
Super video!
Thanks bud! I have seen so many videos and trainers teach the pull the low back into the mat queuing, including me. Your explanations for not doing this makes a lot of sense. 👍
You are supposed to hes wrong
@@mattc4266 go to bed matt, you've been up too long bud
Thank you I was using this exceris for my lower back pain. My physiotherapist never told me I was doing it wrong. Thank you so much for this video ☺️🙏🙏
You weren't doing it wrong according to what your therapist wanted you to do. This is a different technique that he is teaching based off functional use for lifters.
@@Athletesperformance1 I have to disagree. As an osteopath I can tell you that there is not 10 ways of doing the deadbug if you want to do it correctly, there is only one.
@@helios6819 Well then I guess he's the only person who knows how to do the dead bug correctly because I have never done it like that and I've been trained by multiple people including therapist.
Ooo and never take the advice of your doctor but instead a CZcams. Lol
@@helios6819 yes there’s only one way and it’s not the way dr Aaron is showing .
You weren’t doing it wrong Aaron showing you wrong way
That would still depend on what bias does the low back has during the “early phase”. This alternative cue is only applicable for progression exercises of lumbar problems and should not be applied for exercises that’s only initiating their rehab or with contradicting forms of lumbar instability.
I was doing it wrong this entire time, no wonder my back pain persists. Squat University is spitting out true facts.
thanks doc
Thank you very much, I can’t explain how useful this video ❤️
Great Tutorial :)
So useful thanks
I am eternally grateful for your videos. I've had multiple knee surgeries (ACL and MCL reconstructions) and your videos have helped immensely in my strength training overall, but especially in targeting and correcting recurring/persistent muscle imbalances.
I do have one question! I'm struggling to brace my core correctly throughout this movement. After you breathe laterally and stiffen, is the aim to hold your breath the entire time throughout the movement/set, or do you want to allow for breathing while focusing on maintaining a tight core?
Much thanks! 😁
Guy doesn't care enough to answer.
I’d like to know the answer also
I watched a few dead bug videos and it's surprising how different they are. In the others, they kept their knees bent and brought their feet almost to the floor or all the way to the floor. In this video, the man who is doing the exercise is extending his legs. This video seems to be the best one, so I'm inclined to do it that way. But I'm wondering which way is best. By the way, I also like the fact that you encourage starting off with just the legs and adding the arms later on. And, while one other video encouraged us to NOT flatten our back (the other did the opposite), I wasn't sure I'd be self aware enough, so thanks for adding the part about putting your hand under the low back. I've seen that before but had forgotten it.
I've been doing them with a trainer, and what it seems like you are talking about are the progressions she had me go through. First we did legs bent in "table top" position like where this guy started, then keeping knees bent with a light tap on the ground with foot before bringing them back up again. Once I could do that correctly, we did legs more like in this video. Then we started adding in the arms. We also do "Bird Dogs", which to me feels like a similar exercise just in a different direction. Lol
@@claddagh143 Thanks for telling me this. It's very helpful! 🙂
What if he had ATP to begin with ? his default "neutral spine" wouldn't be neutral. His lumbar spine would already be overly extended ?
In that case, pulling the belly button in will help.
That's my question too. If someone has lordosis, including minor lordosis, doesn't the flatten the back que help with proper spine alignment?
Thank you for debunking the "flatten your back for good form" myth 👏
Great video, thank you! One question, does this breathing pattern of taking a deep breath and holding while you extend the leg, relate to runners too? Seeing as they need stability as they’re breathing in and out throughout the whole movement pattern?
i am agree totally agree you .....great man
Hi 👋🏻 there! Thank you 🙏🏻 for your video. All are very much educational! I would like ask if it is possible that Can you make a video about ankle sprain/injury please? I injured my ankel badly a week ago and my life has been like paused. So I am thinking how will I do squat again. I can’t walk yet. I do heal up with doctor. Best
Very inspiring, thank you！And I have a thought, what about performing dead-bugs with a folded towel under the lower back？It might help with the spine awareness, and also support your spine to maintain neutral.
I just asked the same question. doesn't look like he responds to questions. how did it work for you?
Work well for some of my friends, but I never try it myself. Maybe you can have a try too!@@NOTHGIF
Hi Dr. Thanks a lot. Is it a good idea to keep a rolled piece of towel/cloth under the lumber lordosis and then do the dead bug? So, even if I push the spine to the floor, the rolled towel under it reminds me not to push the lower back all the way to the floor (not imprint the spine) . In this way, all the muscles of the abs also work hard and the lower back also does not become flat. Do pl reply
thanks 👍👍
Thanks was doing it right
Thank you really helpfull
Thank you!
Is there a merit to applying the same principle with Hollow body holds too?
Because there's always been this emphasis on keeping the back straight and bringing it in contact with the floor
In my opinion It is not the same thing. Because de hollow body holds have the purpose of improving the gymnastics exercises in the bar. Greeting from Brazil!
No an in fact desdbugs shouldn’t be performed like this
I have somatic si joint dysfunction, Dr's can't decide if I have scoliosis or degeneration of the facet joints. My pelvic pain therapist had me pull in my belly and flatten my back and this created alot of pain after excercises. Most of my regimen is stabilization with mods: to prevent flares from MPS. Flexion is definitely a trigger from cervical to SI. Shoulder pain occurs after the dead bug , so I'm also trying to figure out if it's anatomy or my position.
I learned this from Dr McGill's books and how to perform his curl.
Could you do a tutorial on breathing laterally? That concept makes no sense to me.
Hi Heather. There’s a great explanation on his other video here czcams.com/video/TRmayQcweUc/video.html
Great video. Thanks. What is your favorite exercise to teach lateral hip stability for someone who is hyper mobile?
I would have them do side leg swings leading with the heel to activate glutes and because they are hyper mobile I would add a little load like a 1 lb ankle weights to make the muscle fatigue quicker and have more controlled resistant movement
@@wetekmassageandpersonaltra2142 Thanks!
Could you make a video about 90/90 drill?
For me, adding load actually makes it easier and more stable. Ive got long legs and my trunk almost wants to lift up off the ground when i do standard deadbug.
Thank you for all you videos, is it possible to keep the heels/legs down almost against the hamstring instead of keeping the legs in 90degree position?so that you keep your lordose position
Why do you think most PTs have people flatten their back? Are they unaware or what you're explaining or do they disagree with what you're saying?
Most PTs aren’t using dead bugs with clients to enhance heavy lifting as this one references.
Nice vid! one question. in the mcgill big 3 isn't the cue to do flatten your back and push it into your hand on your lower back? if so, why the difference between the cues during these exercises
I thought the cue was the opposite - you insert your hand in the small of your back to ensure that you're not flexing your lumbar spine. If you feel your back pressing onto your hand, that means you're curling too far up.
I may stand corrected however
@@jakebowerbank yeah i rewatched the mcgill vid and seems like he means that. I guess it's just how i interpreted the vid when i first saw it
Cuz every video is different. Nobody really knows sht. So its better to listen to low back pain survivors than these youtube professionlals including mcgil
@@taguro1006 you crazy
@@BazzGamez yea sorry for the negativity. Just tired of my henristed discs. And whn u watch yutube most have contradicting informations
Question Dr. Horsham! , my PT introduced this exercise with pushing alternating hand on knee movement without moving opposite arm after reaching level zero with my Siatica back pain issue , she suggested flattening the back though, what do you think? THANKS
My man be saying for ”rehab” jeez!
I shake like a damn jello when doing 3-5 sets of these😂
When would you press the lower back into the ground ie leg rise/leg and opposite arm .
So does this mean I should not flatten my back on all core work?. BTW I have learned so much from your channel, thank you.
I've always just used a slightly rolled up towel.
This might be game changing for me. I have had snapping hip for years with no relief; doing dead bugs pushing my spine into the floor. I really hope this makes the exercise actually help me now.
glad to see im not the only one trying this to fix snapping hip
@@icecoldmichl285 Did you work on your glute medius? If you haven't done that you might want to try. I have tried everything it seems.
But if you have anterior pelvic tilt then isn't it better to flatten back??
Hello
Do you already have a video to explain « in details » the way we should breathe …?
"you will not see a single elite lifter that draws in" yep. Following Athlean-X's tutorial on that screwed me for a while 🙃
I have ADP and my dead bugs are all in my hip flexors and I can’t figure out how to get it in my legs and stomache. If there’s enough other Ppl w the same prob it’d be so helpful if you had any info to help. Thank you great video!
I'm not a power lifter or anything (more a boxer/MA guy) and I'm getting a lot of pain on the side of my calf, and side of my instep. Do you have any rehabilitative exercises for these areas?
That's right
I get a popping noise when my left leg comes down. No pain just a popping noise and I think I feel it in my lower back. Is that normal? Any thing I should do different for that?
That's why I have pain after pelvic tilt exercise
How is the band adding resistance to the core? The resistance is in the wrong direction
Drawing in your belly button and engaging your pelvic floor muscles is a cue that's often given to people with/recovering from inguinal hernias - is it still a bad idea in that scenario? Is there a better way?
If someone has anterior pelvic tilt, wouldnt it be helpful to have them think of flattening their back to a place that would be considered neutral?
Hi Doctor, i have problem called " DIASTASIS OF THE BIG RIGHT " . So, i would like To know what would be the best exercices To do. Thank you Gilles Depelteau, Montréal, Québec
How do we breathe in and out while doing this exercise.
What about bracing to lift and protect pelvic floor
Any advice for lower back spasm issues?
Once you have your core braced how do you maintain it while also breathing? It seems like if you inhale/exhale you would need to change the volume of your abdomen which would mess with where your abdominal muscles are
I have an anterior tilt im trying to correct though.
Question.. do we breathe out in between reps or at end of set.
Thank you once again
Between reps
you can skip to 2:30
Would an abmat be a could self awareness tool to do this too?
Since pressing your back to the mat takes so much effort, who can do it without knowing?
I don't think you need to put your hand behind to remind yourself not to push your back out, you need to be intentional for that to happen for most people.
what if you have a little lordosis going on?
Before this i only knew Dead Bug's
What would be wrong with putting a small pad or washcloth the thickness of your fingers under your lower back as a sensor instead of your fingers? I mean you could feel it if you arched too much or pushed down too much, then you could use your arms right away.
Do you hold the breath while doing this?
Can we do this exercise when we have a hernia surgery ?
Doesn’t have a neutral spine also come with flatten your back?
We are suppose to FLATTEN OUR BACK AGAINST THE FLOOR.
What are YOUR charges?
I think it is "neutral pelvis", not neutral spine. There is alot if debate about this in Pilates
I used to do ab work with the hand below but I stopped and went flat back, felt my core so much more, if I use my hand I feel my hip flexors too much. Video was great tho 🙏
That's ab work. Doing ab work then yea flatten the back. Ab works more. Bracing like in the video is different. We don't care about targeting the six pack muscle
Can I put ankle weights on or is this unsafe?
1:14 half of the people are saying you need the curve, and other half are saying you need to do anterior pelvic tilt and flatten your back + tighten the abs... I am confused
I would always have a flat back onto the floor and actively engage the deep core. You can do both. This will protect your lower back though. As long as you don't curve your spine too far forward when deadlifting and squatting you'll be good, but you and should still lock in.
@@Psyaiicould you please elaborate more, thank you
@@bankai3601 I guess the easiest way is to look at 1:09 and the correct way to do a squat, shown on the right hand side. If you translate that shape to lying on the floor it is basically a flat back. If you curve the back then you deactivate the core. Try doing a leg raise with legs perfectly straight on the floor with a flat back vs a curve and you will feel the difference.
If your core is activated properly (ie flat back) when squatting you won't collapse forward, you will be in a nice neutral position that protects the spine.
please make a similar video on Bird Dog exercise
He has some already.
Wish I knew this before i broke my back