Dead Bug (Anti-Rotation) Single Arm Band Press

While getting in some mobility work in and working on my posture before training today, I usually get in some Dead Bug and Bird Dog variations, along with some stick mobility, and band work, which gets my muscles primed and oiled for that task at hand.

Some key things we need to know about the Dead Bug progressions, which is great for the core or abs, obliques, lowerback, etc. development.The standard Dead Bug progressions are great for those who have an extended lower back, or lordosis, problems. This is a core exercise that can teach individuals to keep a flat, neutral back, which will assist in keeping tension and stability throughout the whole core. Usually when the back over extends or gets too much arch the individual will lose stability and the ability to create force from their core and the hip flexors will take over doing most of the work; which should be avoided. If you can perform the standard movement without making the simple mistakes, I would like for you to try these progressions.

In thinking and watching babies (looking at old videos of my son and bugs – outside (LOL). The Dead Bug variation is one that consists of a (Anti-Rotation) Single Arm Band Press, which is  great because you already have performed the Resistance Banded Dead Bug progression.

When you look at a baby play and reach for their overhead toy, they are pressing and pulling down and legs moving out in different directions (for strength, mobility and core strength – all developmental). On the other hand, when bugs die, they do the same thing… legs and arms go in various directions (because of decreased coordination and failing nervous system).

Like a baby this progression works on maintaining a:

• neutral spine against anti-extension and anti-rotation, in addition to slight anti-flexion because with the press and alternate leg out if your spine is not in proper position your head will want to raise up.
• brace the abs.
• rings down.
• the resistance bands put you into a more extension horizontally pressing the band into the ceiling.
• While performing the pressing movement there is some mobility and strengthening in the shoulder/chest region, especially those who have some pain soreness, or rehabbing from an injury.
• Breathing is all about rhythm, which is a no brainier.
• When systematically performing this movement like the normal Dead Bug variation, I feel a great stretch in the hip region complex, as well as more core when performed correctly.

THE PRESSING MOVEMENT PERFORMED IS GREAT; HOWEVER, I AM GOING TO PERFECT THIS, TRY KEEPING THE BAND OVER YOUR CHEST. EXTEND THE LEG A LITTLE FURTHER. ACTUALLY YOU CAN PERFORM THE PRESSING MOVEMENT IN VARIOUS DIRECTIONS OVERHEAD.

Let me know what you think.