Weighted Kettlebell Dead Bug

Weighted Kettlebell Dead Bug: So führst du sie aus

1. 1Lie flat on your back with your knees bent to 90° and your shins parallel to the floor, hips and knees stacked.
2. 2Hold a kettlebell in both hands by the handle and press it straight up toward the ceiling, arms fully extended above your chest.
3. 3Press your lower back firmly into the floor by bracing your abs — eliminate any gap between your lumbar spine and the mat.
4. 4Take a deep breath in, then on the exhale slowly lower your right leg, extending it until it hovers just above the floor.
5. 5At the same time, keep both arms extended overhead with the kettlebell held steady — do not let the lower back lift off the floor.
6. 6Pause for a moment at the bottom, then inhale and return your right leg to the starting position under control.
7. 7Repeat on the left leg, continuing to alternate sides for the prescribed number of reps.
8. 8To finish, bring both feet down to the floor, lower the kettlebell to your chest, and set it aside safely.

Technik-Tipps

• Keep your lower back pressed flat against the floor for the entire set — the moment it arches off the mat, you have lost core tension and the anti-extension benefit.
• Move at a slow, deliberate tempo (3–4 seconds down, 1–2 seconds up) so the core works against the load rather than relying on momentum.
• Breathe out as you lower the leg and brace hard through the exhale; this intra-abdominal pressure is what keeps your spine stable under the kettlebell.
• Start with a light kettlebell (8–12 kg) until you can complete all reps without the lower back rising — add weight only when form is solid.
• Keep your neck neutral and your shoulders relaxed; do not let the kettlebell pull your arms behind your head or cause your ribs to flare.

Häufige Fehler

• Letting the lower back arch off the floor as the leg extends, which bypasses the core and shifts stress onto the lumbar spine.
• Using a kettlebell that is too heavy too soon, causing the torso to rock and the lower back to lift — this turns an anti-extension drill into a back-strain risk.
• Holding your breath or breathing shallowly, which reduces intra-abdominal pressure and makes it harder to stabilize the spine under the overhead load.
• Lowering the leg too quickly and relying on momentum rather than a controlled eccentric, which removes the core challenge the exercise is designed to create.
• Allowing the arms to drift toward the head as the leg descends, reducing overhead tension and letting the ribs flare — keep the kettlebell directly above the chest throughout.

Häufig gestellte Fragen