CoreDBBW
A loaded dead bug variant where both arms hold a single dumbbell overhead and lower it toward the floor behind the head while legs extend, adding a straight-arm pullover load to the anti-extension pattern.
Demo: Functional Movement Systems (dead bug base reference)
Sets
3
Reps
6-8
Rest
45s
Contraindications
Shoulder mobility limitations — reduce range of motion overhead.Setup
Lie supine, hips and knees at 90 degrees, both hands holding a light dumbbell directly overhead.
Execution
- 1Press the low back flat before beginning
- 2Lower the dumbbell overhead toward the floor behind the head while extending both legs out straight
- 3Keep the low back pinned down through the entire descent
- 4Reverse both movements together back to the start
- 5Keep the arms straight throughout, working through the shoulders, not the elbows
Key cues
- Low back glued to the floor the whole time
- Arms and legs move together, then return together
- Only go as low as you can control
- Exhale hard as you return to the start
Common faults
- Low back arching as the dumbbell and legs lower
- Bending the elbows and turning it into a triceps movement
- Going too heavy too soon
- Rushing instead of a slow controlled tempo
Tweaks
- Alternate one leg at a time instead of both for regression
- Use a light plate instead of a dumbbell
- Pause at end range for added time under tension
Regressions
Muscles
Primary: Rectus Abdominis, Transverse Abdominis
Secondary: Lats, Shoulders, Hip Flexors
Notes
ANTI-EXTENSION, advanced loaded dead bug variant.
Sources
Attribution: Gray Cook / FMS canon, loaded progression