Exercises: The Bird Dog
The bird dog is one of my favorite core exercises. I frequently use it in my warm ups as well as in between sets when lifting. I find that it helps to keep my focus on maintaining a proper brace when lifting.
Performing this exercise helps to reinforce proper spinal alignment, strengthens the muscles of the erector spinae, promotes movement with a stable spine, and helps with coordination.
Bird Dog Variations
Here are some of my favorite variations I use for myself and my clients.
Bird Dog w/ Valslide
This is one of my favorite regressions. It's a modified verision that provides a little extra stability to the movement while keeping a lot of the benefits of performing the exercise.
Bird Dog w/ Wallblock
This is another modified version that is useful if you tend to keep shifting your weight. The wall effective blocks the movement disallowing you to shift your weight.