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Jeremy Ethier shares Dead Bug Warmup Exercise for Faster Wins

Jeremy Ethier, kinesiologist, fitness trainer and founder of Built with Science shares his efforts which he believes can help accelerate your gains, minimize your risk of injury and potentially relieve back pain. The movement? The dead bug that targets the transversus abdominis, a key muscle in your core. Ethier recommends adding a minute of exercise to your warm-up exercises for optimal effect.

“Most people overlook this muscle and don’t exercise it properly, even if they think they are. As a result, this muscle weakens over time, especially if you spend a lot of time sitting throughout the day,”

; says Ethier.

He explains how the transversus abdominis works.

“This muscle sits behind your rectus abdominis or abdominal muscles and wraps horizontally around your lower abdomen to stabilize your spine, much like a weight belt. You use this muscle in combination with your other core muscles when you move your arms or legs and whenever You carry out your exercises, “says Ethier.

This muscle comes into play especially in movements like squats, deadlifts, pull-ups, and overhead presses.

“The stronger that muscle, the more stable you will be and the more strength and power you can put into your exercises, which require a lot of stability and potentially speed up your gains,” says Ethier. “But the problem is, for a lot of people, this muscle is weak as hell, so it can easily become the limiting factor in your exercise and the progress you make in the gym.”

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And to strengthen it, you need to do isometric movements, like boards, hollow handles, and of course the dead beetle.

According to Ethier, it’s an anti-extension exercise that involves contracting your core in your deep abs as you move your arms and legs. Failure to do this can create significant lifting problems and risk of injury.

“This is why many people have difficulty moving their hips without over-activating their lower back, and it is also the reason many people cannot move their arms above their head without over-activating their lower back bend, “says Ethier. “The main goal of this exercise isn’t just straightening your arms and legs. It’s about isometrically supporting and stabilizing your core as you move your extremities.”

Ethier shared the steps to a solid dead beetle.

Lie on your back with your knees bent. Inhale deeply into your stomach and exhale deeply. Pull your belly button into your spine, propping up your core, and pressing your lower back flat into the floor.

“You want to support yourself as if a person were dropping a ball on your stomach. Make sure there is tension there,” says Ethier.

Keep breathing and bracing your core while keeping your arms straight up and your knees bent 90 degrees, keeping your lower back flat on the floor. Stay there and hold for 60 seconds.

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When you’re ready, you’re ready to move on.

To do this, support yourself and move only one arm at a time. Then move one leg at a time. Finally, you can fix the complete dead bug by extending your opposite arm and leg at the same time. And for an even more advanced pull, you can hold a full cavity.

An easy way to make sure your shape is right is to hold a resistance band under your back as you perform the movements to make sure you keep your back flat on the floor.


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