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This is deadbug. This movement will teach the athlete to control their hips and maintain core stability as the rest of the body moves. The athlete should lay on their back with their arms and legs off the ground. The arms should be pointed straight up, holding a kettle bell or dumbbell in one hand, and the legs should be at 90 degrees at the knee. The athlete will then lower the arm without the weight and the opposite side leg to the ground without letting the lower back arch off the ground. This should be performed on the same side arm and leg before switching hands with the weight and repeated on the other side. It is important that the athlete keeps both the upper and lower back in contact with the ground and that the athlete perform the reps slowly to learn how to control the movement through a full range of motion.
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