Dr. Andy Galpin

So we've knocked out anti-extension.

We focused on prioritizing stability, but we went heavier.

One exercise there.

Then we add maybe an anti-rotation slash anti-lateral flexion exercise, where we're looking on stability, but it's actually dynamic stability.

So in the case of the dead bug, everything is being locked down.

Like nothing is moving except for arms and legs.

The core is completely stiff.

Where if we do something like a suitcase carry, so if you're not familiar with this exercise, imagine carrying a really heavy dumbbell on one side and walking.

And so your core is actually doing a, you know, a quote unquote dynamic exercise, a human movement while you're externally loading one side.

And so your body has to work to not fall to that side of the weight.

So it's anti-lateral flexion.

And it's also anti-rotation because you actually have to rotate your core to walk.

But because the load is there, it's going to want to rotate it more than you need.

And so you have to avoid unnecessary rotations.

So again, another thing you could load really, really heavy.

You could take this to as heavy as your grip will allow.

And what you're doing is not training your grip per se.

You're training your ability to move with a non-bending body and a non-over-rotating body.

And you're just going to walk really, really hard.

Great for your core, but you're not going to get a lot of systemic fatigue from that.