DIBS Fitness

The Dead Bug (Bodyweight Core & Anti-Extension)

​Looking to build true core stability without straining your neck or lower back? The dead bug is one of the most effective anti-extension exercises to train your deep abdominal wall to keep your spine protected under load!

​🏋️‍♂️ Primary Muscles Targeted:
Transverse Abdominis (the deep inner core "corset") and Re**us Abdominis (six-pack muscles).

​Secondary: Obliques (rotational and lateral stability), Hip Flexors, and Multifidus (deep spinal stabilizers).

​​💡 Why It’s Helpful

​Anti-Extension Strength: Teaches your core to resist hyperextension of the spine when your arms or legs extend overhead or out.

​Contralateral Coordination: Improves brain-body coordination by moving opposite limbs simultaneously while maintaining a stable pelvis.

​Pelvic & Lumbar Control: Retrains posterior pelvic tilt, eliminating excessive anterior pelvic tilt (arched lower back).

​⚙️ How to Adjust Resistance

​Decrease Difficulty (Regression)⬇️:
​Heel Taps: Keep your knees bent at 90 degrees throughout the movement and gently tap your heel to the floor rather than extending the leg full length.

​Arms or Legs Only: Move only your arms overhead while keeping your legs static at 90 degrees, or keep your arms vertical while moving only your legs.

​Higher Leg Angle: Lower your extending leg to a 45-degree angle rather than hovering an inch off the floor.

​Increase Difficulty (Progression)⬆️:
​Add External Load: Hold light kettlebells or dumbbells in your hands, or wear ankle weights.

​Stability Ball Squeeze: Place a stability ball between your hands and knees; maintain constant pressure on the ball with the static limbs while the opposite limbs extend.

​Banded Dead Bug: Loop a resistance band around your feet to add tension to the hip flexors during extension, or hold a band attached behind you.

Youre welcome! Happy training,

Coach Dibs

Standing banded shoulder rolls use constant, variable tension to wake up the upper traps and scapular stabilizers while promoting joint health.

​🏋️‍♂️ ​Primary muscles used: Upper and Middle Trapezius (responsible for elevating and controlling the shoulder blades).
​Secondary: Levator Scapulae (neck/shoulder elevation) and Rhomboids (pulling the shoulders back at the peak of the circle).

​👤 Who Benefits?
​a client of mine, named Berry 🍓🫐

​💡 Why It’s Helpful
​- Increases blood flow and joint lubrication throughout the entire shoulder girdle.
​- Helps promote better posture
- ​Controlled Tension: Unlike dumbbell shrugs, the band provides smooth, constant resistance that gets stronger as you lift toward the top.

​⚙️ How to Adjust Resistance
​to increase Difficulty, ​Widen Your Stance: Step your feet farther apart on the band. This takes up the slack in the middle and forces you to pull against significantly more tension.
​Add Bands: Stand on two Therabands simultaneously or stack bands of higher resistance.

​Decrease Difficulty:
​Bring your feet closer together to leave more slack in the band, or switch to a lighter color/resistance band.

​🔄 Alternative Setups & Equipment
​
​Dumbbell or Kettlebell Shoulder Rolls: Hold a light dumbbell or kettlebell in each hand by your sides and perform the same rolling motion

​Cable Machine Low-Pulley Rolls: Attach handles to the lowest setting on a dual-cable stack, stand in the middle, and perform standing rolls against the constant pull of the cables.

​Plates / Trap Bar Shrug Circles: Use weight plates or a trap bar for a heavier, strength-focused variation once you master bodyweight and band mechanics.

​Youre welcome. Happy training 💪

Similar, but different➡️ In my last video, I showed you protraction with a band. Now we are going over the equally important ❇️ Banded Scapular Retraction (Anchored) ❇️

Struggling with slouching or shoulder fatigue during your pulls? The anchored banded scapular retraction is one of the most effective ways to wake up your upper back muscles and build healthy postural control.

🏋️‍♂️ Muscles Targeted
* Primary: Rhomboids (Major & Minor) and Middle Trapezius (the key muscles responsible for pulling the shoulder blades together).

* Secondary: Lower Trapezius and Rear Deltoids (shoulder stabilizers).

👤 Who Benefits of this movement?
* Desk Workers & Drivers: Anyone fighting "forward head" posture or rounded shoulders from hours spent sitting at a screen.

* Lifters & Athletes: Rowers, climbers, bench pressers, and anyone needing stronger upper-back tightness for heavy lifts.

* Rehab/Prehab Patients: Great for recovering from postural strain, upper back stiffness, or poor scapular tracking.

💡 How it helps:

* Postural correction: Retrains your upper back to naturally hold your shoulders back into a neutral, upright position.

* Scapular Control: teaches you to isolate shoulder blade movement without over using your biceps, lacks, or upper traps.

* Shoulder Health: restores balance between the front (chest) and back of your shoulder girdle, reducing strain on the rotator cuff.

🔄 Alternative Set Up

Don't have an anchor points or a thera-band? You can get the exact same retraction pattern with these alternatives:

1. Hold a loop band or Theraband directly out in front of you with both hands. Keep your arms straight and pull the band apart across your chest by squeezing your shoulder blades together.

2. Hook a rope attachment to a cable machine at eye level. Step back and pull toward your face while driving your shoulder blades together.

3. Life face down on the floor or an incline bench. Raise Your Arms into a t-shape with thumbs pointing up, lifting solely by squeezing your upper back muscles.

4. Sit at a cable Row machine, grab the handle, & with arms locked straight, practice pulling the weight back purely by retracti

Banded Scapular Protraction (Unanchored) Exercise Demo💪

Looking to build bulletproof shoulders and improve your overhead pressing mechanics? The banded scapular protraction is one of the simplest yet most effective exercises to prime your upper back and shoulder girdle.

🏋️‍♂️ Muscles Targeted
* Primary: Serratus Anterior (the "boxer’s muscle" that wraps around your ribs and pulls the shoulder blade forward).
* Secondary: Pectoralis Minor and Anterior Deltoid (front of the shoulder).

👤 Who Benefits from it?
* Overhead Athletes & Lifters: Swimmers, throwers, boxers, and anyone who bench presses or overhead presses heavily.
* Desk Workers: Anyone dealing with rounded shoulders, poor posture, or chest tightness from sitting all day.
* Rehab/Prehab Patients: Great for anyone recovering from shoulder impingement or looking to prevent rotator cuff issues.

💡 Why It’s Helpful
* Shoulder Stability: Strengthens the serratus anterior, which keeps your shoulder blades flat against your rib cage and prevents "winging."
* Improved Mobility: Helps your scapulae glide smoothly, allowing for safer and fuller overhead shoulder elevation.
* Postural Control: Teaches you how to actively control your shoulder blades without over-engaging your upper traps (shrugging).

🔄 Dont have this exact band? No worries! There are many alternative Setups.

* Anchored Resistance Band: Loop a continuous resistance band around a squat rack pole or sturdy anchor behind you at chest height, gripping the loop with both hands.
* Cable Machine: Set a dual-cable pulley station at chest height. Face away from the machine, hold the D-handles, and perform the same punch-forward motion.
* Push-Up Plus (Bodyweight): Get into a standard push-up or plank position (on knees or toes). Keep your arms straight and push the floor away to spread your shoulder blades at the top.
* Dumbbell / Kettlebell Scapular Punch: Lie flat on a bench on your back, hold a light dumbbell straight up toward the ceiling, and push the weight straight up toward the sky using only your shoulder blade.

Youre welcome 💟

Dropping over 4 minutes off a benchmark circuit in 12 weeks is more than progress! It’s proof that consistency compounds. ⏱️🔥

Here is the exact core and upper-body conditioning scheme my client used to test their stamina

The Benchmark Circuit:
For time:
* 50 Bicycle Crunches + 5 Knee Push-Ups
* 40 Bicycle Crunches + 5 Knee Push-Ups
* 30 Bicycle Crunches + 5 Knee Push-Ups
* 20 Bicycle Crunches + 5 Knee Push-Ups

Total: 140 Crunches | 20 Push-Ups | 100% street cred

This client trains with me three times a week (when loge goes to plan), and we do this type of circuit roughly once a week.

ProgressNotPerfection

BEFORE anyone comes for me - I hate J.K.R and would never give money to her franchise. This is a meme and not benefiting her in any way

Get rid of back pain. Strengthen your core 💪

Reduce back pain.