This incredibly humbling exercise combines an isometric contralateral bird dog, and landmine single arm row. I’m guessing most people have not tried this bird dog variation before!
Coaching Tips:
- Set up a barbell so it is lengthwise. You may use a landmine attachment, but this isn’t necessary.
- Get on all fours on a bench. Your head, torso and hips should be in a stacked position, and thighs in a vertical position.
- Place your hand so it is underneath your shoulder, and hold the end of the barbell in the other hand.
- Now lead with your heel and extend one leg backwards so it is parallel to the floor. Your body should form a straight line from your head to heel. Maintain this position for the duration of the exercise.
- While keeping your body as still as possible (WAY easier said than done), perform single arm bent-over rows. In the top position, do not allow your elbow to flare out.
- With control, perform the reverse movement and lower the weight to the starting position. Fully extend your elbow, and do not keep your shoulder blade pinned.
- If you cheat and try to use momentum you’ll be humbled very quickly ;).
- On the planted side, for the duration of the exercise, press your body away from the bench and protract your shoulder blade (move it away from your spine and around your ribcage).
- For the duration of the exercise, your body should remain in a straight line from your head to heel. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, hips to pike or collapse, or leg to excessively lift or drop.
- For the duration of the exercise, keep your core braced (360 degree brace around your spine), and contract your glutes, and quads (on the extended side).
- In terms of breathing, do what works and feels best for you.
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