CORE · COMPOUND
Dead Bug Pullover
A dead-bug variation combining controlled leg movement with a light pullover.
Primary musclesCore
Secondary musclesLats, Shoulders
EquipmentDumbbell
DifficultyIntermediate · Anti-Extension
How to perform
- Brace on your back with knees raised and a light dumbbell overhead.
- Move opposite leg and arms through a controlled range.
- Return without losing trunk position.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the core as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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