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:

1. 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.

2. 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.

3. 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!