Deadbug with Static Upper Body
This is one of my "new" favorite core exercises, as I like the integration between the lower and upper body, and the diagonal nature of the pattern. A couple coaching cues:
- The athlete should first set up with a relatively neutral spine and rib position. For most athletes, this will involve slightly posteriorly tipping the pelvis and exhaling fully to get the ribs down.
- Both arms should be pulled down into the ground slightly, focusing on pulling the scaps into the ground first. Turning the head and eyes to look at the raised arm should free up some range of motion.
- There should be no noticeable motion to the spine as the leg moves and the up leg should stay at or near maximal hip flexion (whatever it is for that person).
- The athlete should feel the muscles around his/her shoulder and throughout the core engage during the exercise.
