Want More Core Definition + Less Low Back Pain? Try the Bird Dog Row
“If all it took was knowledge, we’d all be billionaires with six-pack abs.”
Did you know the bird dog exercise is named after a genetic cloning experiment gone wrong that accidentally produced a dog with wings? That’s not true, but here’s something that is - The bird dog row is my FAVORITE movement to train anti-rotational strength and midline stability.
What comes to mind after reading the phrase “core training?” Most will picture sit ups, crunches, and maybe a plank, simply because they “burn” and because they think they are the requisite “six pack” exercises. There are no wrong answers, but I’m going to give you a better one. Here’s a crash course on how to spice up your core training.
Three of the most important functions of the core are:
Anti-extension - any movement that forces you to resist extending (arching) your low back. Examples include plank, roll out, stir the pot, deadbug, bird dog row.
Anti-rotation - any movement that forces you to resist twisting your core. Examples include: Palloff press, cable chops, renegade row, Russian twist, bird dog row.
Anti-lateral flexion - any movement that forces you to resist side bending at the waist. Examples include: side plank, single arm carries, single arm/single leg RDLs.
Short on time or want to be efficient with your training? The bird dog row is a 2 for 1 core special that trains anti-extension and anti-rotation at the same time!
To Perform the Bird Dog Row:
Set up on the bench with joints stacked (elbows below shoulders, knees below hips) and chin tucked
Extend the leg back on the side opposite your “row arm” - focus on pushing leg back, not up (try not to arch your back)
Brace your core by breathing into your belly and tightening up every muscle from your hand to your foot
Row the weight up, hold for a second, and return to the start under control (take 2-3 sec to lower the weight)
How NOT to Perform the Bird Dog Row:
Out of control tempo
Joints (shoulders and elbows, hips and knees not stacked
Rotating entire body + not keeping hips square
Wrap Up
A word of advice - start light (~50-75% of your DB Row weight), and make sure you’re on a stable surface and not drenched in sweat. Otherwise, you may crash and fall onto your driveway and scrape your knees (may or may not be speaking from experience).
Give it a shot and let me know what you think!
