Notes Straight from the Trainer! Core Engaged Deadbug and KB Goblet Squat

Notes straight from our trainer Kane! 📣⚡️

Core Engaged Deadbug and KB goblet squat are 2 exercises I’ve been pairing lately. These make for an excellent superset option for a few reasons.

1.) These two exercises have non-competing demands which mean doing them in superset fashion won’t diminish performance or technique from one another.

2.) The dead bug is great as a reference for positioning in the squat. In both of these exercises, I’m looking for a nice stack position (rib cage stacked right over the pelvis), and a subtle forward reach of the arms. If someone has trouble with this when they squat, the deadbug will get them into a good position and what this actually feels like, and then can be directly applied to the squat.

A few tips on both of these.

For the Deadbug:

✔️ Reach the arms long through the ceiling at the start and maintain tension on the band.

✔️ Reach the heels long through the wall in front of you.

✔️ Inhale at the beginning, fully exhale as you reach the leg. (Really exhale! This makes a huge difference and these will be so much harder) Re-inhale at the top without losing position and repeat.

✔️ Keep a slight tuck of the hips and the low back gently pressed into the floor throughout the whole set.

For the Goblet Squat:

✔️ Keep the same rib cage over pelvis position.

✔️ Think squat “down” not “back”.

✔️ Reach the elbows slightly forward and down.

✔️ Imagine you are pushing the floor away from you as return to the beginning position.

I hope these help!