Dead Bug Pallof Press 2.0 Cable Tight Rotation

Over the last couple of weeks, I have been posting videos on specific Dead Bug variations I like to add into my program for variability; especially when I have successfully mastered one exercise, in such cases as the standard Dead Bug progression.

There are great exercises out there (sexy some might call them), where every professional and athlete have exercises and programs in the palm of their hands; however, how successful are the athletes in performing and mastering those movements before moving to the next level in their training?

Therefore, every professional must ask themselves these questions. How can you benefit from the exercise, and why should you use it in your program, how can you make it better, and how will it benefit you in the long run. By having those answers, it should be easy to program for your athletes.

Consequently, here is one progression I would like to explain more in detail and how we can easily progress it to make it an awesome progression to put it on your toolbox.

Exercise #1 – Dead Bug Pallof Press (Anti-Rotation)

The Pallof Press by itself is an awesome exercise. With this progression you are targeting the shoulder and hip complexes (moreso, the entire core musculature). This anti-rotation movement challenges the stability of your body.

To perform the Pallof Press, you want to set your body up in a nice standing position core musculature tight, feet under your hips and press your arms out and in doing so in a controlled manner from your chest, hold briefly and return to the start.

However, the Pallof Press is such a great exercise, that pairing it with a regular Dead Bug exercise trying to keep the core tight, while pressing and coordinating movements with the alternating limb movements is hard to think about not only do.

Therefore, to provide more anti-rotation progressions for people to stop doing crunches, etc., here is a difficult but nice variability you can add to your Dead Bug progression: ↓

Exercise #2 – Dead Bug Pallof Press 2.0 Cable Tight Rotation

I got the name and idea from my buddy and mentor Nick Tumminello, who named it this by setting up the same way as the Pallof Press but instead of pressing the band from the chest out, you are moving the arm/band in between the shoulders and not moving the hips.

Check out the video here for complete on how to perform: https://youtu.be/0UeD7T0U1gY

In advancing this progression the Dead Bug setup is the same; however, its about control… not the load.

• have a mini band setup on a squat rack, low position so you can effectively perform the movement while performing the Dead Bug exercise.
• place your body in a 3 month position (Mike Robertson); I like to call it the baby position nor you can just say the normal Dead Bug position.
• grab the band firmly (minimal tension on the band),  pull and move the arms/band in between your shoulders.
• resist rotation while maintaining  isometric core contractions with concentric and eccentric limb movements (Bret Contreras).

During this contralateral movement think about just moving the arms back and forward in without rotation and moving the leg simultaneously with the band movement (asymmetrical load – although very light). For example, as you pull the band to the right, the left leg will be lengthened (extended) and vice versa. You can see and feel there has to be lateral lumbo-pelvic control and lumbar spine lateral control for successful completion of the movement.

The muscles worked are:

• Quadratus Lumborum
• Gluteus Medius
• Structures around the shoulder
• Shoulder Girdle
• Limbo-Pelvic Region
• Hip, Knee and Ankle