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Kettlebell Dead Bug
A kettlebell-loaded core stability exercise that targets the abs and obliques to build anti-extension strength and endurance; ideal for improving posture and preventing lower back pain.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Beginner
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Shoulders, Lower Back, Glutes
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Hip Flexors
6/10Iliopsoas
Shoulders
4/10Anterior Delts
Lower Back
4/10Erector Spinae
Glutes
3/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie on your back with knees bent at 90 degrees and shins parallel to the floor. Hold a kettlebell with both hands extended above your chest.
- Engage your core and press your lower back into the floor.
- Slowly lower your right arm and left leg toward the floor while maintaining back contact.
- Hover the arm and leg just above the ground.
- Exhale during the extension.
- Return the arm and leg to the starting position with control.
- Inhale as you return.
- Alternate to the left arm and right leg.
Coaching Tips
Form Cues
- Press back down
- Move slowly
- Keep core tight
- Gaze up
- Control descent
- Alternate smoothly
Breathing
Exhale as you extend the opposite arm and leg; inhale as you return to the start.
Tempo
3-1-3
Range of Motion
Extend arm and leg until they hover 2-3 inches above the floor; keep lower back pressed flat throughout.
Safety
Safety Notes
- Avoid if acute lower back pain exists
- Start with light kettlebell
- Maintain neutral spine
- Stop if pain occurs
- Clear space around you
- Consult professional if beginner
Spotting
No spotter needed; perform solo in a clear area with proper form.
Common Mistakes
- Arching lower back
- Rushing the movement
- Letting limbs touch floor
- Neck strain from looking down
- Poor breathing
- Overloading with heavy weight
When to Avoid
- Acute lower back pain
- Recent spinal injury
- Shoulder impingement
Flexibility Needed
- Shoulder flexion to 180 degrees
- Hip flexion for leg control
- Thoracic mobility for arm extension
Build Up First
- Master bodyweight dead bug
- Core engagement basics
- Contralateral coordination
Also known as
KB Dead Bug, Weighted Dead Bug, Kettlebell Anti-Extension Dead Bug
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