Dead Bug with Pallof Hold

CoreBandBW

A hybrid drill combining the dead bug's anti-extension leg reach with an isometric Pallof press held at the chest, forcing the core to resist extension and rotation simultaneously.

Demo: General S&C demo (Pallof reference)

Sets

3

Reps

6-8 per side

Rest

45s

Contraindications

None significant.

Setup

Anchor a band to the side at chest height; lie supine holding the band at the sternum with both hands, hips and knees at 90 degrees.

Execution

  1. 1Press the band straight out from the chest and hold it there for the entire set
  2. 2Press the low back flat into the floor
  3. 3Extend one leg out straight while keeping the band pressed out and resisting its rotational pull
  4. 4Return the leg with control without letting the arms or trunk rotate
  5. 5Alternate legs while the band hold remains constant

Key cues

  • Arms stay locked out and square the whole time
  • Low back never leaves the floor
  • Don't let the band twist your chest toward the anchor
  • Leg moves, everything else stays still

Common faults

  • Trunk rotating toward the band anchor
  • Low back arching as the leg extends
  • Losing tension in the arms during the leg reach
  • Rushing the tempo

Tweaks

  • Alternate arms extending overhead instead of the band hold for a simpler regression
  • Increase band tension for more anti-rotation demand
  • Add a short isometric pause at leg extension

Regressions

Dead BugBanded Dead Bug

Muscles

Primary: Transverse Abdominis, Obliques, Rectus Abdominis

Secondary: Hip Flexors, Shoulders

Notes

ANTI-EXTENSION + ANTI-ROTATION hybrid drill.

Sources

Attribution: Gray Cook / FMS canon combined with Pallof principle (John Pallof / Barbell Medicine popularization)