Exercise Library
Mobility
Deadbugs
Supine opposite arm and leg lowers with a braced trunk, building the core control that holds posture through the swing.
mobilitycore
Why it matters for golf
Deadbugs teach the trunk to stay braced while the limbs move, which is the core's main job in the swing. They train a neutral spine under load without stressing the back. This is foundational activation work for posture and separation.
Coaching cues
- Press the low back gently toward the floor.
- Lower the opposite arm and leg slow, exhale as they go.
- Move only as far as the brace holds.
- Keep the ribs down.
Common faults
- Low back arching off the floor.
- Holding the breath.
- Moving both sides at once and losing the pattern.