Bird dogs, which are one of Stu McGill’s ‘’big three’’ exercises, are extremely beneficial. This exercise helps improve lumbo-pelvic stability, and shoulder and scapular stability.
Unfortunately, this is an exercise you see being performed incorrectly ALL the time. In fact, many people claim this exercise is ‘’too easy.’’ Many of these people feel this way because they are NOT performing the exercise correctly.
Good Form:
✅ My head, torso and hips remain in a stacked ‘’canister’’ position. My ribs stay down, and my lower back doesn’t hyperextend. My torso and hips remain square to the floor, and they do not rotate.
✅ Between each rep I am doing a proper reset. I am taking a full 360 degree breath in (through my nose) and am re-setting my 360 degree brace (I’m bracing on my front, back, and sides).
✅ I am extending my arm and leg so they are roughly parallel to the floor. Both remain close to the midline of my body.
✅ I am being mindful of generating full body tension, and am engaging my core muscles, glutes, lats, and even my forearms (notice the fist).
✅ I am pressing my body away from the floor on my planted side and am protracting my shoulder blade (moving it away from my spine and around my ribcage).
Bad Form:
❌ My ribs flare, and my lower back hyperextends. Also, my torso, spine and hips rotate so I am no longer square to the floor. My body loses the ‘’canister’’ position and more closely resembles ‘’scissors.’’
❌ Between each rep I rush and do not do a proper reset. My breath in is very shallow, and I do not re-brace.
❌ As I am performing the arm and leg movement, I am not generating full body tension. Basically, I’m just going through the motions, which is what many people do.
❌ I am lifting my arm and leg way too high. This is causing my lower back to hyperextend.
❌ I am sinking down on my planted side and am not protracting my shoulder blade (moving it away from spine and around my ribcage).
Get The Ultimate Push-Up Program. Followed by people of all genders in over 69 countries worldwide. 240 pages in length. For “experienced beginners” to advanced trainees, and also coaches. Great for home AND gym workouts!
Join THOUSANDS Of People From 86 Countries Worldwide And Get The Ultimate Pull-Up Program Now
