Exercise | 2 min | Sports Training, Injury Prevention & Management, Baseball, Golf, Tennis, Lacrosse

Spondy Injury Maintenance Exercise: Dead Bug with Kettlebell

Name: Spondy Injury Maintenance Exercise: Dead Bug with Kettlebell
Uploaded: 2026-03-20T20:00:09.430Z
Duration: 1 min 34 s
Description: Lie on your back, knees and hips at 90. Squeeze your abs as hard as you can and press your low back into the floor. Hold a kettlebell above chest with the non-moving arm. Extend the opposite arm (without the kettlebell) and leg while keeping low back pressed down. Hold for a second before returning to starting position.

This exercise maintains core stability while adding load for increased control.

Rubie Gaudette

Assistant Head of Athletic Training

Instructions: Lie on your back, knees and hips at 90. Squeeze your abs as hard as you can and press your low back into the floor. Hold a kettlebell above chest with the non-moving arm. Extend the opposite arm (without the kettlebell) and leg while keeping low back pressed down. Hold for a second before returning to starting position.

Reps: 3 sets × 10 reps per side

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