Dead Bug with Band Pull Apart
ID: 488
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- Exercise Types:
- Lower Squat, Core Resist
- Contraindications:
- None
- Equipment:
- Low Bands
- Applicability:
- Group
- Superset?:
- Yes
- Sprint-able?:
- No
Key Teaching Points:
- 1. Take air in at the top, brace, descend; exhale on the way up through the sticking point.
- 2. Keep chest tall by driving elbows down on a goblet or front squat variation.
- 3. Engage the core before initiating any movement.
- 4. Establish a stable base before adding any dynamic component.
Regression:
Box squat to a high surface to reduce depth and build confidence. Use bodyweight only until full range is achieved with neutral spine.
Progression:
Add a tempo — 4-second descent, 2-second pause, 1-second up — to extend time under tension.
Common Problems:
Chest collapsing forward at depth — reinforce upright torso cue and reduce load until the position is owned.