Dead Bug
How to Do It
Lie on your back, arms reaching toward the ceiling and knees bent 90° over the hips. Press the low back into the floor. Slowly lower the opposite arm and leg toward the floor, extending them while keeping the back flat, then return and switch sides. Move slowly, exhaling as the limbs lower. Keep the ribs down.
Why It Works
Trains anti-extension core control — the deep abdominals must keep the spine neutral and ribs down while the limbs create a lengthening, destabilizing load — building the trunk stiffness that transfers force without the low back compensating.
Hockey Transfer
Builds the core stiffness that lets the legs and arms generate force (stride push, shot) without energy leaking through a soft trunk; protects the low back during skating and contact.
Coaching Cues
- "Low back glued to the floor"
- "ribs down, exhale as you reach"
- "slow, controlled limbs"
Common Mistakes
Low back arching off the floor; rushing; holding the breath
Progression / Regression
add a DB / longer levers or slow tempo
move one limb at a time or reduce range
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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