I've never cared for deadbug all that much, but I have done the version he was showing at the end for a year or two and like it a lot. Simple, no weight or pride, just control.
@gonorms27
Жыл бұрын
Finally, that part has been confusing me for some time 😅 Thank you for clearing that out 🙏
@chrisprewitt7825
Жыл бұрын
Although I do agree with what you’re saying, to some extent, I think you could word it differently. The whole point of the dead bug is to learn how to brace properly while moving independent joints, and keeping that brace and to get a good brace your pelvis and rib cage should be stacked parallel with each other, and this can look different for some people. When they are stacked is when you can achieve the most intra-abdominal pressure without any energy leakage, some people might take the cue of having a natural curve in their spine and overexaggerate it, and end up hurting themselves because they are in too much of an anterior pelvic tilt. Same goes with the que you critiqued, people can hurt themselves if they are in too much posterior pelvic tilt.
@FRA_StarAl2015
Жыл бұрын
After my fracture in my back i got these exact tips on doing this move. Nowadays i do both versions
@user-km2kz7ue6s
Жыл бұрын
I thought am suppose to flatten my lower back with floor to prevent it from the load 🤔
@haukeachilles9030
Жыл бұрын
I think you're very right, but I also think that flatten the back against the ground is not completely wrong because of the body position in relation to gravity. While lifting gravity would bend your back and espacially your back muscles have to resist and overcome that force. When lying on the ground gravity pushes from the front in relation to your body so your abs have to resist in another direction while keeping away to much stress from your facet joints. Also as babies we're moving a lot with back flattened against the ground. Not everything is about lifting, there are other important movement patterns. My idea may be flawed, so let me know if it's so :)
@rick3724
Жыл бұрын
Right on time, I just added the dead bug to my training routine. Keep up the good work👍🏻👍🏻💪🏻
@fran6b
Жыл бұрын
I do dead bugs every morning. I like your explanation on how we can do it. I will re-work my form, tomorrow morning in the first place. Thanks!
@jonathanberg1434
Жыл бұрын
never thought about it this way, thx :)
@oldvlognewtricks
Жыл бұрын
I’ve only ever had pelvic tilt during dead bug taught as a stability measure to lead towards holding a neutral spine. Feeling your spine shift around is not necessarily sufficient to be able to immediately correct it, whereas the extra stability from the ‘flatten’ cue makes it far easier to build the psoas/transversus abdominis/oblique function necessary to hold a neutral spine.
@921FM
Жыл бұрын
That was my understanding of learning about this exercise. I guess it depends on how you want to coach someone
@kenminleong
Жыл бұрын
Well said
@riaz121985
Жыл бұрын
Yup. That and the fact that the first guy with the kettlebell doing this with the belly button cue is Lu Xiaojun, the Olympic gold medalist and one of the greatest weightlifters now.
@limo-swine6537
Жыл бұрын
And that's why you can keep a hand on your lower back to have the stability cue as well along with a neutral spine.
@oldvlognewtricks
Жыл бұрын
@@limo-swine6537 Still doesn’t mean you’ll have the facility to do anything about it…
@shadowcoder887
7 ай бұрын
with pushing the lower back down I felt it drastically more in my core than the variation he is showing here
@manfaatyoutube3583
Жыл бұрын
is this rule of neutral spine for any kind of lying position core exercise?
@SaoirseAnthony
5 ай бұрын
I wish he answered more questions
@lunalovelies
9 ай бұрын
i completely agree with some of the comments! the cue to flatten your back helps when you don't have much strength to keep neutral spine without causing the form to become misaligned. also this cue to essentially increase abdominal pressure and then undergo the exercise without breathing can be very detrimental for those with prolapse and diastasis recti. PLEASE do not hold your breath (unless you want to put immense amounts of pressure on your pelvic floor organs). Lastly, if you cannot do the entire exercise without keeping a strong core then begin with deadbug holds where you just keep your arms up and legs up, then move onto just moving your arms, then just moving your legs, then both.
@aburningpromise
12 күн бұрын
Keep it flat while doing dead bug and allow a bit of curve while squatting 😆👍
@Soul-333
Жыл бұрын
FINALLY!!! I have been wondering about this for a few months now. Thank you so much 🙏
@snakeace0
Жыл бұрын
The problem i face with most clients is that alot tend to use their hipflexors more if they dont "round the lower back" before bracing. I also dont think the carryover for the major lifts is on the technical side for this exercise.
@erikcronrath3858
Жыл бұрын
Agreed
@limo-swine6537
Жыл бұрын
Deadbug isn't an exercise to isolate abs, is it? I think it is more about proper core alignment and stability rather than just an ab exercise.
@oldvlognewtricks
Жыл бұрын
@@limo-swine6537 What do you think is aligning and stabilising the spine?
@James-st9uu
Жыл бұрын
They are probably lacking internal rotation strength if they feel only feel hip flexors. Plus in a squat you are using a lot of eccentric hip flexor strength to bring the femur towards the spine.
@ionlucian421
Жыл бұрын
i've got Scheuerman's, and a hyperlordosis in my lower back is hurting me whenever I'im flat on the ground. How do I train my inferior abs without pain and discomfort from my lower back and without tightening the already tight psoases even more?
@Honeyddripdiddler
5 ай бұрын
I still.dont get how to brace correctly.. is it contracting the abs or pushing out
@matt11210
Жыл бұрын
What about >65 yo, especially with foraminal stenosis, arthritis, etc? I would argue that you could use different bracing strategies depending on the person. IE, I agree with your bracing strategy in an athletic population and population under about 65. But I think hallowing is an okay strategy when you get extension intolerant patients that are older.
@idsavo
Жыл бұрын
I agree. My yoga teacher taught us to brace core and touch the ground with low back during exhale, but keep neutral spine on inhale. (While laying down)
@ascha730
Жыл бұрын
I'm confused
@oldvlognewtricks
Жыл бұрын
Because it’s bad advice. Do it that way if it’s the most productive exercise for your current status and goals. If you’re a world-class lifter, then you probably don’t need the extra stability…
@ezequiel689
26 күн бұрын
i still belive that "core" in a squat is a scam
@reid2702
Жыл бұрын
Hello, Squat U! When performing this exercise and other core bracing exercises, I feel it badly in my upper-low back/lower mid-back (near thoracic). I also struggle to breathe deeply. Psoas weakness, thoracic spine weakness, or weak diaphragm?
@oldvlognewtricks
Жыл бұрын
Another possibility: weak/locked/hyperactive glutes and hamstrings. Do you posterior pelvic tilt?
@mongster7798
Жыл бұрын
Ridiculous, how can you compare the spine position of a loaded standing compound exercise (squat) vs a weightless core exercise performed lying down? Who would apply the form of a dead bug to their squat?
@nycesl
5 ай бұрын
The information in the video is good and the presenter is good, but it would've been better if the camera camera person had panned out a little bit to include the person doing the demonstration so that we could see better what was actually being talked about. The presenters talking about things that we can't see unfortunately...
@foolishyish
Жыл бұрын
So... is this how you train the squat breathing technique? Ive seen before someone say a 90/90 technique?
@limo-swine6537
Жыл бұрын
What's a 90/90 technique?
@monahussein9066
Жыл бұрын
I disagree a little The pelvic tilt and filling the gap with the floor , helps a lot with stabilizing and protecting my achy weak sacroiliac joint .. Plus bracing here wouldn't be the best option for someone with diastasis recti , it'll cause coning and increasing the abdominal pressure will aggravate the condition.
@Kami_N7
7 ай бұрын
I don’t mean to sound bad but that makes your specific case an exception not the rule
@ILoveWeightedPullups
7 ай бұрын
Lol
@JohnSmith-iu8cj
Жыл бұрын
I have chronic lower back pain and apt. I need to avoid apt to avoid the pain. This video is confusing. Are you saying that I should be in apt in this exercise? Or neutral?
@limo-swine6537
Жыл бұрын
Neutral position. Just a slight curvature in the lower back. Not much.
@oldvlognewtricks
Жыл бұрын
If you have back pain, don’t start this exercise in neutral. The neutral spine is the objective, but if you’re unable to sufficiently stabilise (or you’re gripping in the hip flexors, glutes, neck or whatever) then elongating the back down to the floor will help you build the necessarily strength and mobility without locking up further or just waving the spine around without being able to fix it.
@oldvlognewtricks
Жыл бұрын
@@limo-swine6537 Or start with a more stable progression and then go for a neutral spine when you have built more strength
@michaelanderson2686
Жыл бұрын
Meh! Just strengthen all spinal positions! Additionally, the DL and squat resist spinal flexion where the dead big resists extension so maybe there is some food for thought as well!!
@michaelanderson2686
Жыл бұрын
And a hallow hold which cues a posterior tilt is foundational to calisthenics and gymnastics. Honestly, this post really disappoints me because it is narrow minded
@bachpham5025
Жыл бұрын
Is that Lu Xiaojun, an absolute legend in weighlifting? I’m pretty sure he knew what he was doing - training the hip flexors in this case
@paperish22
Жыл бұрын
*weightlifting. Although to be fair, powerlifting and weightlifting kinda have their names mixed up
@bachpham5025
Жыл бұрын
@@paperish22 oh yeah my bad. But you’re right
@REMY.C.
Жыл бұрын
I still don't understand this "lateral expansion", a demonstration on a "naked" model would be nice because no matter what I do I can't feel any lateral thing.
@limo-swine6537
Жыл бұрын
It's not lateral completely. You should just feel more intra abdominal pressure. One way is to press your finger 3-4 inches towards the centre from your hips bones on either sides and contract in a manner to push those finger outwards. Remove the fingers and try to maintain the contraction while breathing.
@REMY.C.
Жыл бұрын
@@limo-swine6537 oh ok he just meant to brace the core, the usual way.
@pjeromardesic
Жыл бұрын
Best best best informative physical science movements
@Jmnp08
Жыл бұрын
You're incorrect You are mixing up the basic purpose of 3 different concepts here...which are opossitional in regards to functionality and reasons for performing these things in a "compartmentalized " way. The tie in comes with complex movements utilizing the core stability you work to achieve
@limo-swine6537
Жыл бұрын
I think you should elaborate more if you're aiming towards constructive criticism.
@Jmnp08
Жыл бұрын
@Limo-swine it's literally a dissertation Cant be done in this matter. Suffice to say, do some research, true academic, medical and applied biomechanic etc... The answers are there. Not in pop-muscle science.
@benfootyeditz8935
10 ай бұрын
🚨🚨🚨🔔🔔🔔‼️‼️‼️‼️‼️‼️‼️ GOD IS KING HE LOVES ALL OF YOU IF YOU WOKE UP TODAY ITS BECAUSE GOD HAS A PLAN FOR YOU AND GOD LOVES ALL OF YOU AMEN 🙏
@darrellgrant7615
Жыл бұрын
This isn’t a dead bug. It’s a leg raise. This guy is so full of BS sometimes.
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