Dead Bug with DB
How to Do It
Lie on your back, knees bent 90° over the hips, holding a DB (or DBs) pressed toward the ceiling. Press the low back into the floor, then lower the opposite arm (with the DB) and leg toward the floor, keeping the back flat, and return. Switch sides. Move slowly and keep the ribs down throughout.
Why It Works
Adds external load to the lengthening levers, increasing the anti-extension demand on the deep core to keep the spine neutral; builds greater trunk stiffness and the strength to resist extension under load.
Hockey Transfer
Builds a stiffer, stronger trunk that transfers leg and arm force efficiently during powerful skating and shooting and resists the low-back extension forces of contact, supporting force transfer and injury resilience.
Coaching Cues
- "Back flat, ribs down"
- "control the load down slow"
- "exhale as you reach"
Common Mistakes
Low back arching as the load lowers; rushing; letting the DB pull the rib cage up
Progression / Regression
heavier DB or both limbs simultaneously
lighter/no weight (bodyweight dead bug)
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.
← Back to Exercise Library