How to do a kettlebell dead bug
The kettlebell dead bug is a core exercise on your back: you hold a kettlebell above your chest and lower one leg at a time while your lower back stays flat. The bell makes your core work harder to stop your body from arching or twisting.
- Core
- Kettlebell
- 12 reps
weighted dead bug, dead bug with kettlebell
How to do it
- Lie on your back and hold the kettlebell by the horns, arms straight above your chest.
- Lift your legs so your knees are bent at 90 degrees, right above your hips.
- Press your lower back into the floor and brace your stomach.
- Slowly straighten one leg toward the floor until the heel almost touches it.
- Bring that knee back over your hip, then lower the other leg.
- Keep the bell still above your chest the whole time.
Form cues
- Lower back on the floor
- Arms stay straight
- Move slowly
- Breathe out as the leg goes down
Muscles worked
Main: core
Also: obliques, hip flexors, shoulders
Common mistakes
- Your lower back lifts off the floor as the leg goes down. Fix: Lower the leg less far, only as far as your back stays down.
- The bell drifts toward your face or your knees. Fix: Keep your arms straight and the bell right above your chest.
- You rush the reps. Fix: Take about 3 seconds to lower each leg.
- You hold your breath. Fix: Breathe out as the leg goes down and breathe in as it comes back.
Make it easier: Dead bug
Do the same move with no weight, and reach one arm back as the opposite leg goes down.
Make it harder: Kettlebell dead bug with straight legs
Keep the moving leg straight from the start. A longer leg makes the core work harder.
In a workout
Do 12 reps per set, 6 per leg, rest 45 seconds, and repeat 3 times. Quality matters more than speed here.
Safety: Use a light bell and hold it firmly over your chest; stop if your lower back hurts or you cannot keep the bell steady.
Questions
What does the kettlebell dead bug work?
It trains your deep core and obliques to keep your back still while your legs move. Your shoulders hold the bell.
What weight kettlebell for dead bugs?
Use a light bell, often 4 to 8 kg. You must hold it safely over your chest with straight arms for the whole set.
Why does my back lift in dead bugs?
Your core cannot yet hold the position at that leg length. Lower the leg less far and build up slowly.
