Strength discipline · Bodyweight
Dead bug
Dead bug is a strength discipline in BYOH, trained with bodyweight and building core and quickness. Its ladder runs from 5 reps at Level 1 to 200+ reps at Level 9, and Level 10 is the world record.
The ten levels
BYOH measures a discipline in ten cleared levels. Level 9 is a genuine feat; Level 10 is the standing world record, which is there to be looked at rather than reached.
Dead bug starts at Level 1 with 5 reps. Level 5 asks for 55 reps, and Level 9 - the last level a person can train towards - 200+ reps. The largest single jump is from Level 8 to Level 9, 145 reps to 200+ reps.
| Level | Target |
|---|---|
| 1 | 5 reps |
| 2 | 15 reps |
| 3 | 25 reps |
| 4 | 40 reps |
| 5 | 55 reps |
| 6 | 75 reps |
| 7 | 105 reps |
| 8 | 145 reps |
| 9 | 200+ reps |
| 10 · Legend | Provisional legend benchmark |
The record past Level 9
Dead bug — Provisional legend benchmark.
No governed body counts this movement. This is a provisional benchmark rather than a governed record.
How it is done
- Begin lying on your back with your hands extended above you toward the ceiling.
- Bring your feet, knees, and hips up to 90 degrees.
- Exhale hard to bring your ribcage down and flatten your back onto the floor, rotating your pelvis up and squeezing your glutes. Hold this position throughout the movement. This will be your starting position.
- Initiate the exercise by extending one leg, straightening the knee and hip to bring the leg just above the ground.
- Maintain the position of your lumbar and pelvis as you perform the movement, as your back is going to want to arch.
- Stay tight and return the working leg to the starting position.
- Repeat on the opposite side, alternating until the set is complete.
Movement guidance and imagery from the public-domain Free Exercise DB. BYOH adds the level thresholds.
How the attempt is judged
A level only means something if two heroes clearing it have done the same thing. These are the rules BYOH counts an attempt by — they are the rules of a game, not coaching.
- What counts as one
- One repetition is one arm and the opposite leg lowered until both hover just above the floor, and returned. Both sides together make one repetition.
- The set
- One unbroken set. You may pause in the supported position for as long as you like; the set ends the moment you leave it.
- What you need
- On your back, arms pointing up, knees above the hips. The supported position is that start position.
- What ends it
- The lower back lifting away from the floor ends the set, as does a hand or heel resting on the floor.
What it builds
Dead bug feeds Core and Quickness in a hero’s record, working abdominals.
- Anterior bracing
- Lateral & rotational
- Coordination & balance
Dead bug is one of 32 strength disciplines. It shares its bodyweight requirement with 13 other strength disciplines. Core is also built by plank, side plank, farmer carry and 3 more, and a broad attribute needs several of them rather than one taken far.
Quests that ask for it
- The Empty RoomPath · Level 3
Put it on a record
BYOH turns these levels into a hero: what you clear becomes attributes, quests and a character that grows with your training. It is free, and in open alpha.
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