Five Deadbug Regressions You Should Try
When people talk about core training, they often argue about which exercises are the best. It’s a bit like choosing between two top rappers—both have talent and a place. In my view, there’s room for different approaches, just as there are times for various core moves. The best core exercise isn’t a fixed answer; it depends on the person and the goal.
I consider several factors when adding core work to a client’s program: goals, training level, how well they control their pelvis and spine, and their mind–body awareness. Core work evolves with the person—what’s best today may not be the same a year or two from now as they get stronger and more skilled. That brings us to today’s topic.
Too often, trainers swing from zero to hero to impress clients, who may swear they’re advanced enough to hold a long plank while multitasking. It’s great to keep clients motivated, but there’s also a need for common sense and for giving clients both what they want and what they need.
Enter deadbugs.
The deadbug is my all-time favorite core exercise. When done correctly, it can look simple, but it’s not easy. There are many progressions—and that’s good—but we must also remember the value of regressions. Attention to detail matters. It’s easy to spot obvious form errors, but subtler mistakes can hide from view.
Ideally, a client should be able to maintain a stable canister position while performing a deadbug. A canister position means keeping the torso and hips stable and controlled. If you’re not familiar with the term, there’s a video earlier in the post that explains it. But often, clients cheat—pulling knees toward the chest to help tilt the pelvis posteriorly, or extending a leg and losing core tension, then compensating with an anterior pelvic tilt to reach the floor. Our job is to help them succeed with proper form, because real progress comes from correct technique.
HAPPY CLIENTS = HAPPY COACH.
1) Deadbug ISO Hold with a Dowel
Deadbugs are a core-stability exercise. This is where I introduce the concept of a closed canister in relation to the hips and rib cage. Before moving the limbs, learn to own the closed canister. A dowel held above the chest with the legs in a tabletop position helps the client feel the entire body stay tight and also teaches lat activation, which can translate to bigger moves later, like bench pressing or deadlifting. A useful cue: “Try to bend the dowel with your pinkies.”
2) Core-Engaged Deadbug ISO Hold with Band
Similar to the first variation, this one keeps the canister position while the whole body stays tense. The client holds a resistance band above the chest, increasing tension through the upper body.
3) Core-Engaged Deadbug March
This progression comes from Florida-based coach William Richards. Once the client can control the canister position and create full-body tension, you can add leg movements to raise the difficulty.
4) Deadbug with KB Overhead Hold
This variation teaches the client to maintain the canister position with hands overhead, building the foundation for future moves such as overhead presses.
5) Deadbug with Pallof Press
This is a more advanced progression that introduces a Pallof press to challenge anti-rotation. It’s a solid bridge to the more complex deadbug variations without wrecking the core.
It’s valuable to show clients advanced movements from time to time, but make sure they’re competent with the basics first. Proper preparation helps clients show up consistently and reach their goals.
About the author
Lana Sova is a powerlifter and strength coach based in Boston, MA. She helps women become stronger and change how they look. Learn more at Shameless Strength Academy.
