Weighted Alternating Dead Bug

Difficulty level: Intermediate difficulty exercises
Equipment: Medicine ball
Primary muscles Abdominal, Anterior delt, Core, Leg, Lower back, Oblique, Shoulder

A core exercise performed lying on your back while holding a medicine ball with both hands. The arms move up and down together, while the legs alternate extending and lowering in a controlled manner. This challenges core stability, coordination, and strength with added resistance.

We’re here to support your HYROX journey. Whether you have questions about our training programs, need assistance with your account, or simply want to share your progress, feel free to reach out.

Email: team@rhtrainingclub.com

Visit Us

Home
Training Plans
Blog & News
Station Tips
Exercises
About Us
Contact

Policies & Legal

Privacy Policy
Terms and Conditions
Returns and Refunds

Join The club

Be part of a vibrant community of HYROX enthusiasts.

Facebook
Instagram
YouTube