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Kettlebell Dead Bug

Step by step instructions, muscle activation and variants for the Kettlebell Dead Bug.

MediumAbsCore

About this exercise

A core stability exercise that adds a kettlebell overhead to the classic dead bug movement, increasing the challenge to the deep stabilising muscles of the trunk. By holding a kettlebell extended above the chest while alternating opposite-arm and opposite-leg extensions, the exercise demands anti-extension control and forces the core to resist lumbar hyperextension, building functional strength and spinal stability.

How to Perform

  • Lie on your back on a mat and press a kettlebell straight up above your chest with both hands, arms fully extended
  • Bring both knees up to a 90-degree angle (tabletop position), shins parallel to the floor
  • Brace the core firmly, pressing the lower back into the mat throughout the movement
  • Slowly extend one leg toward the floor while simultaneously lowering the opposite arm overhead, keeping the kettlebell controlled
  • Return both limbs to the starting position before repeating on the other side
  • Keep the movement slow and deliberate, avoiding any arching of the lower back
  • Alternate sides for the desired number of repetitions

Muscle Activation

Primary
AbsCore
Secondary
Obliques

About the Kettlebell Dead Bug

The Kettlebell Dead Bug is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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