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Primary
Secondary
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4 | 8-12 | 60s |
| Hypertrophy | 3 | 12-20 | 45s |
| Endurance | 3 | 20-30 | 30s |
| Fat Loss | 3 | 15-25 | 30s |
Add Dead Bug to your workout. FitCommit tracks sets, reps, and calories burned.
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2
cal/min light
4
cal/min moderate
6
cal/min vigorous
Hold dumbbell for more load
Band adds resistance
Isometric hold at extended position
Yes. Dead Bug burns approximately 4 calories per minute at moderate intensity. Combined with a calorie deficit, regular training supports fat loss while preserving muscle.
The most common mistakes include arching the lower back off floor and moving too quickly. Focus on controlled form with appropriate weight to avoid injury.
Weight selection depends on your goal. For strength, use a weight that challenges you for 3-5 reps. For hypertrophy, choose a weight allowing 8-12 controlled reps with 1-2 reps in reserve.
Good alternatives include Weighted Dead Bug, Band Dead Bug, Dead Bug Hold. Each variation shifts the emphasis slightly while targeting similar muscle groups.
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