Banded Dead Bug

CoreBandBW

The dead bug with a light band looped around the feet or held overhead, adding resistance that increases the anti-extension challenge and reinforces the reach pattern with external tension.

Demo: Barbell Medicine

Sets

3

Reps

8-10 per side

Rest

45s

Contraindications

None significant; ensure band tension isn't so heavy it forces low back arching.

Setup

Anchor a light band overhead or loop it around both feet; lie supine with hips and knees at 90 degrees, holding the band or with feet in the loop.

Execution

  1. 1Press the low back flat before initiating any movement
  2. 2Extend the opposite arm and leg against the band's resistance
  3. 3Keep tension on the band throughout the full range
  4. 4Return under control, resisting the band's pull back
  5. 5Alternate sides while maintaining the flat back position

Key cues

  • Fight the band the whole rep, both ways
  • Low back glued to the floor
  • Slow and controlled, no jerking
  • Exhale on the extension

Common faults

  • Low back arching under the added band tension
  • Losing tension on the band at the top or bottom
  • Rushing the eccentric return
  • Band anchor too low or too high, altering the resistance angle

Tweaks

  • Use a heavier band for more resistance
  • Anchor the band at the feet instead of overhead for a different resistance vector
  • Combine with a Pallof-style hold for anti-rotation crossover

Regressions

Dead Bug

Progressions

Dead Bug with Pallof Hold

Muscles

Primary: Transverse Abdominis, Rectus Abdominis

Secondary: Hip Flexors, Obliques, Shoulders

Notes

ANTI-EXTENSION.

Sources

Attribution: Gray Cook / FMS, banded progression per Barbell Medicine