Core exercise
Long-Lever Dumbbell Deadbug
A harder deadbug that holds a dumbbell overhead to lengthen the lever and increase the demand on your core.
How to perform it
Lie on your back holding one dumbbell with both hands, arms reaching straight up and slightly back.
Bring your knees in to 90 degrees and set your lower back gently into the floor.
Breathe in, then extend one leg out as you exhale, keeping the dumbbell still.
Return the leg and alternate sides.
Coaching cues
- Keep the dumbbell steady over your shoulders
- Lower back stays in contact with the floor
- Exhale as the leg extends
- Shorten the range if your back starts to lift
Hold the dumbbell directly over your chest or use no weight.
Move the dumbbell slightly further overhead or slow the leg down.
What it trains
Programming
6–8 reps per side, 2–3 sets.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
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