The Best Exercises For Hikers: The Deadbug

When you are Training For Hiking, including core training in your preparations is an absolute must. It is essential to protect your lower back while hiking, ensure efficient movement and maintain stability on the trail. But this type of training has come a long way from countless sit ups and endless planks...

The deadbug is an exercise that should be part of every hikers training program. It's simple. It's safe. And most of all its incredibly effective. 

At Summit Strength we have a 7 Stage Progression we take our trekkers through. So matter if you are a complete beginner or a life long athlete, there is always an option for you. 

​The 7 Stage Progression to bulletproof your back and get a rock solid core for the trail!

Why Train The Deadbug

The deadbug is one of the most beneficial and effective ways a trekker can train their core.

It's great for:

• Training 'anti extension' (i.e. protecting the lower back from hyperextending)
• Training total trunk stiffness in an active range of motion 
• Learning the 'abdominal brace' (which is very important for loaded pack trekking or strength training)
• A great exercise to practice diaphragmatic breathing while in a brace position (very handy for trekkers)

Here is our 7 Stage Progression:

*If you feel any lower back pain during these progressions, go back to the preceding step. If you continue to feel pain, see a physio for guidance.

Progression #1: Deadbug (Legs Only)

This is a great entry level for the dead bug, which is appropriate for almost everyone. The number one priority here is to keep the lower back pushed down onto the floor for the entire movement. Try to remember to breathe through the movement and not hold your breath. 

​Progression #2: Deadbug 

The 'traditional' dead bug. This next step adds movement through the arms to increase the challenge. 

​Progression #3: Wall Deadbug

In this progression force in pushed overhead into the wall throughout the movement. This adds quite a bit of extra challenge to the abdominals.

Progression #4: Banded Deadbug

This is one of my all time favourites. Resisting the pull from the band will greatly increase the force on the anterior core. 

​Progression #5: Banded Deadbug (2 Legs)

Here we will keep with the same forces as above, but drop both legs at the same time. It is very important here (as in every variation) to keep the lower back pushed down into the group and prevent it from arching.

​You may have to limit your range here initially, but as you get stronger you will be able to drop your legs further to the floor. 

​Progression #6: Kettlebell Deadbug

This variation adds some extra instability and incorporates some 'anti rotation' work. 

As you progress each week you can increase the weight of the kettlebell. 

Progression #7: Deadbug with Pullover

This progression adds some loaded movement through the upper body. This progression is HARD and you will most likely need to limit your range initially. 

As you get stronger, increase the range first and only you are comfortable through the whole movement should you start to increase weight. 

​And there you have it. The full progression for one of the single best exercises for hiking and trekking. This will help you towards reducing back pain while hiking and building an incredibly strong core.  And while not everyone will be able (or need) to progress through the full 7 stages, this is a great road map to use when programming progressions.

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