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Edinburgh Baseball Club
Club Training

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Band-resisted dead bug

At home Everyone

MediumAbout 4 minOn your own

A dead bug while pulling a band down with straight arms. The pull switches on the back and makes the trunk work harder.

Video: Muscle & Strength

Also: Band round the foot

Set up

Lie on your back with your head towards a low anchor point. Hold the band with straight arms above your chest, hips and knees bent at 90 degrees.

You need: A resistance band anchored low behind your head

Steps

  1. Pull the band down towards your hips with straight arms and keep it there
  2. Breathe out and straighten one leg towards the floor
  3. Bring it back and switch legs

Coaching points

Adjust it

Easier

Do not straighten the leg fully.

Harder

A stronger band or slower reps.