At OPFC, the deadbug is one of the most underrated (and most entertaining) core exercises we do. Watching a group of people attempt it can be eye-opening– sometimes it’s surprising how uncoordinated we can be. But that’s a story for another day. Today, let’s break down the benefits of the deadbug and discuss why it is a staple in our programs.
The exercise gained traction in the early 1990s thanks to Canadian biomechanist Dr. Stuart McGill. His research challenged the long-held belief that crunches and sit-ups were the gold standard for core training. Instead, he showed that repeated spinal flexion was fueling the surge of lower back pain in the Western world. McGill’s studies revealed that the core’s true role is to resist motion, especially extension and rotation, in order to protect the spine under load.
From that work came McGill’s famous “Big 3” core exercises: The curl-up, bird dog, and side plank. Over time, the principles of the curl-up and bird dog blended into what we now call the deadbug. And for good reason– it delivers big results.
Why Deadbugs Deserve a Place in Your Training
1. Core Stability & Spine Protection
- Trains your abs to resist extension (i.e. arching the lower back)
- Builds bracing ability to stabilize the spine, which is crucial for lifting, running, and everyday life
- Lowers the risk of back pain and injury
2. Improved Coordination & Motor Control
- Strengthens the brain–core connection by syncing opposite limbs
- Sharpens contralateral movement patterns, which is key for walking, running, and throwing
- Retrains faulty movement patterns common in people who have a weak or inactive core
3. Accessible, Yet Scalable
- Safe for beginners, rehab clients, and anyone with back issues since it’s floor-based and low-load
- Easily progressed with bands, weights, or tempo changes to challenge even advanced athletes
- Acts as a bridge between rehab and high-performance training
Want to see deadbugs in action? Check out our Instagram/Facebook page for video demonstrations and different variations of the exercise you can try today.
Happy deadbugging!
