RTS Coaching: The Reaching Dead Bug


I’m pretty sure if you’ve hung out around here for a while, you know I’m a fan of the dead bug.

Whether it’s core engaged, a standard variation, or even with a twist like wall press abs, dead bugs are a staple in many of my programs.

Along those same lines, I’m also obsessed with getting more reaching into my programming. There are numerous benefits to reaching, but the biggest (in this case) is helping us reposition our ribcage so that our abs are in a more optimal posture.

To get the best of both worlds, let me introduce the reaching dead bug….

Now that you’ve watched the video, here are a few key things to focus on.

  • Exhale and reach long with the arms. Do not use the pecs, but instead think about “opening up” the upper back.
  • With the abs set, think about reaching long through the heel as you extend the leg. The goal is to make moving leg as straight as possible.
  • Don’t lose position! Keep the back flat and rib cage down, in and back throughout.
  • Last but not least, if you want to make this even sexier, as you reach long with the moving leg, think about subtly flexing the opposite hip. You don’t even have to move it – simply activating it a bit will do the trick.

The reaching dead bug is a nice variation that I’m sure you’ll enjoy. Give it a shot next time you’re in the gym!

All the best


P.S. – If you want to learn my entire core training system, be sure to check out Complete Core Training if you haven’t already!

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  1. When you exhale are you meant to inhale and exhale normally once you have gotten all the air out? Its like holding your breath the entire time!

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