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Exercise Technique

The Dead Bug

Mullane, Michael, MSc, CSCS, ASCC1; Turner, Anthony, PhD, CSCS*D, ASCC2; Bishop, Chris, MSc, ASCC2

doi: 10.1519/SSC.0000000000000455
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STRENGTH AND STABILITY OF THE TORSO THROUGH CORE TRAINING PROVIDES THE FOUNDATIONS ON WHICH DISTAL LIMBS CAN FUNCTION EFFICIENTLY. THE DEAD BUG IS ONE SUCH EXERCISE WHICH PROMOTES LUMBOPELVIC STABILITY AND WITHIN A STRENGTH AND CONDITIONING PROGRAM CAN AID IN THE DEVELOPMENT OF STRENGTH AND POWER WHILE ALSO REDUCING THE RISK OF INJURY. THIS ARTICLE WILL DISCUSS THE MUSCLES ACTIVATED, PROPER EXERCISE TECHNIQUE, REGRESSIONS AND PROGRESSIONS, AND PRACTICAL APPLICATION OF THE DEAD BUG EXERCISE.

1Leyton Orient Football Club Academy, Breyer Group Stadium, Brisbane Road, London, UK.

2London Sport Institute, Middlesex University, Allianz Park, Greenlands Lane, London, UK.

Correspondence: Name: Chris Bishop Email: C.Bishop@mdx.ac.uk Address: As above for affiliation 2 Contact No: (+44)20 8411 4775

Michael Mullane is Head of Academy Sport Science at Leyton Orient Football Club, London, UK.

Anthony Turner is an Associate Professor in Strength and Conditioning and the Director of Postgraduate Programmes in Sport at Middlesex University, London, UK.

Chris Bishop is a Senior Lecturer in Strength and Conditioning where he is the Programme Leader for the MSc in Strength and Conditioning at Middlesex University, London, UK.

© 2019 by the National Strength & Conditioning Association