Dead Bug with Rotation
A core-stability drill that trains rotary control of the trunk. From a locked tabletop position, the knees rotate together while the arms stay anchored overhead, teaching the deep core to resist and control rotation — directly relevant to rotational sports.
The movement
Repeats: returns to Tabletop between phases.
About This Exercise
A core-stability drill that trains rotary control of the trunk. From a locked tabletop position, the knees rotate together while the arms stay anchored overhead, teaching the deep core to resist and control rotation — directly relevant to rotational sports.
1Setup
Lie on your back with both arms extended straight up toward the ceiling and your legs in a 90-90 tabletop position (hips and knees both bent to 90°). Press your lower back firmly into the mat and keep both shoulders flat on the floor.
2Execution
1. Keeping both arms pointing straight up and both shoulders flat on the mat, rotate your knees together slowly to one side. 2. Go only as far as you can without your opposite shoulder lifting off the floor. 3. Return to the centred tabletop position with control. 4. Rotate to the other side in the same way, then return to centre. 5. Alternate sides for 8-10 controlled rotations each way.
Pro Tips
- Lower back stays in contact with the floor throughout
- Move slowly — this is a control drill, not a tempo exercise
- The rotation is small and controlled — not a twist
- Exhale as you lower, inhale as you return
Train This Exercise
Quick workout with this exercise
How to programme it
| Movement pattern | Anti-Rotation |
|---|---|
| Movement type | Compound |