Dead bug

Sets, reps and RIR

Load is fixed, so progress by adding reps first, then by slowing the lowering phase, then by adding weight.

RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.

Muscles worked

Primary: Abs.

Secondary: Hip flexors.

What it is called elsewhere

• Norwegian Dead bug
• Swedish Dead bug
• Danish Dead bug
• German Dead Bug
• Spanish Dead bug
• Italian Dead bug
• Portuguese Dead bug
• Russian Мёртвый жук
• French Dead bug

Related core exercises

• Cable crunch
• Pallof press
• Cable woodchopper
• Crunch (machine)
• Rotary torso (machine)
• Dumbbell side bend

athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.