Stick Mobility Deadbug


Stick Mobility Deadbug

This dead bug variation has been one of the many instant upgrades that we got from our time in the @stickmobility certification. Like @scottyg003 stated perfectly in his post yesterday, the basics are about knowing how to exert and resist force and @stickmobility gives us a great tool to do that.

I like using this as an initial anti-extension progression to teach clients how to maintain a proper rib-pelvis relationship. What’s great about drills like this is that they are self-governing. You can make this as hard or as easy as you like by pushing harder or lighter into the stick. You can also choose to shorten or lengthen the lever by changing the amount of flexion at the knee.

Some 🔑 things to think about here…

🔸Maintain hip flexion above 90 degrees. This is important detail to engage end range hip flexors like the Psoas and get the most out of Oblique activation.
🔸Exhale as you lower the leg to engage the obliques and improve the connection between the ribs and the pelvis. Think about “breathing the ribs down” towards the hips.
🔸Inhale as you raise the leg upwards. Resist the urge to breathe through the neck and shoulders. Think about getting fat and expanding 360 degrees as you inhale.
🔸The cervical and lumbar spine are often the first place people compensate during anti-extension drills. Be sure to maintain a packed neck and neutral spinal curve throughout the drill.
🔸These are tough! Start with as low as 4 reps each side and add volume over time. Quality over quantity!