I love programming the deadbug exercise as a warmup before squats and deadlifts. I also like it as a main core exercise for young athletes. If I am coaching a big class I look around and see a lot of funky deadbugs. Without proper execution this exercise seems silly as you flail around on the ground like a dying bug in water. Here are the 4 things I look for with this exercise.
1-Low back is flat to the ground— Your upper back and traps should be off the ground similar to a hollow position. This really turns your core muscles on, in fact I usually see peoples bellys shaking. Thats how I know its working.
2-Move slowly and methodical-Each rep should be done slow and not rushed through. This might be the biggest fault I see is people blowing through these (i.e. flailing around on the ground).
3-Big exhale as you are performing the rep– This helps you breathe while also bracing your core muscles. This is a key element to heavy lifting without injury and is a huge purpose of this exercise. (watch video you will hear my exaggerated breathing)
4-Keep your knee bent-This is a regression if you feel any popping in your hip flexor muscles. Sometimes that straight leg position irritates the hip flexors and doesnt necesarily cause damage, but is uncomfortable.
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