{"id":3463,"date":"2021-06-21T21:18:55","date_gmt":"2021-06-21T21:18:55","guid":{"rendered":"http:\/\/www.meghancallawayfitness.com\/my-blog\/?p=3463"},"modified":"2022-03-02T19:25:34","modified_gmt":"2022-03-02T19:25:34","slug":"form-check-bird-dogs","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/form-check-bird-dogs\/","title":{"rendered":"Form Check: Bird Dogs"},"content":{"rendered":"\n

Bird dogs, which are one of Stu McGill\u2019s \u2018\u2019big three\u2019\u2019 exercises, are extremely beneficial. This exercise helps improve lumbo-pelvic stability, and shoulder and scapular stability.\u2063
\u2063
Unfortunately, this is an exercise you see being performed incorrectly ALL the time. In fact, many people claim this exercise is \u2018\u2019too easy.\u2019\u2019 Many of these people feel this way because they are NOT performing the exercise correctly. \u2063<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Good Form:<\/strong><\/p>\n\n\n\n

\u2705 My head, torso and hips remain in a stacked \u2018\u2019canister\u2019\u2019 position. My ribs stay down, and my lower back doesn\u2019t hyperextend. My torso and hips remain square to the floor, and they do not rotate.\u2063
\u2063
\u2705 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). \u2063
\u2063
\u2705 I am extending my arm and leg so they are roughly parallel to the floor. \u2063Both remain close to the midline of my body.
\u2063
\u2705 I am being mindful of generating full body tension, and am engaging my core muscles, glutes, lats, and even my forearms (notice the fist). \u2063
\u2063
\u2705 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). \u2063<\/p>\n\n\n\n

\n\n\n\n

Bad Form:<\/strong><\/p>\n\n\n\n

\u274c 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 \u2018\u2019canister\u2019\u2019 position and more closely resembles \u2018\u2019scissors.\u2019\u2019 \u2063
\u2063
\u274c Between each rep I rush and do not do a proper reset. My breath in is very shallow, and I do not re-brace.\u2063
\u2063
\u274c As I am performing the arm and leg movement, I am not generating full body tension. Basically, I\u2019m just going through the motions, which is what many people do. \u2063
\u2063
\u274c I am lifting my arm and leg way too high. This is causing my lower back to hyperextend.\u2063
\u2063
\u274c I am sinking down on my planted side and am not protracting my shoulder blade (moving it away from spine and around my ribcage).<\/p>\n\n\n\n

\n\n\n\n
\"\"<\/a><\/figure><\/div>\n\n\n\n

Get The Ultimate Push-Up Program<\/em>. 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!<\/p>\n\n\n\n

LEARN MORE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Bird dogs, which are one of Stu McGill\u2019s \u2018\u2019big three\u2019\u2019 exercises, are extremely beneficial. This exercise helps improve lumbo-pelvic stability, and shoulder and scapular stability.\u2063\u2063Unfortunately, this is an exercise you see being performed incorrectly ALL the time. In fact, many people claim this exercise is \u2018\u2019too easy.\u2019\u2019 Many of these people feel this way because they are NOT performing the exercise correctly. \u2063 Good Form: \u2705 My head, torso and hips remain in a stacked \u2018\u2019canister\u2019\u2019 position. My ribs stay down, and my lower back doesn\u2019t hyperextend. My torso and hips remain square to the floor, and they do not rotate.\u2063\u2063\u2705 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). \u2063\u2063\u2705 I am extending my arm and leg so they are roughly parallel to the floor. \u2063Both remain close to the midline of my body.\u2063\u2705 I am being mindful of generating full body tension, and am engaging my core muscles, glutes, lats, and even my forearms (notice the fist). \u2063\u2063\u2705 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). \u2063 Bad Form: \u274c 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 \u2018\u2019canister\u2019\u2019 position and more closely resembles \u2018\u2019scissors.\u2019\u2019 \u2063\u2063\u274c Between each rep I rush and do not do a proper reset. My breath in is very shallow, and I do not re-brace.\u2063\u2063\u274c As I am performing the arm and leg movement, I am not generating full body tension. Basically, I\u2019m just going through the motions, which is what many people do. \u2063\u2063\u274c I am lifting my arm and leg way too high. This is causing my lower back to hyperextend.\u2063\u2063\u274c 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! LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":6803,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[18,22,576,847,592],"tags":[266,321,586,322,587,525,527,175,263,176,183,271,326,325,173,409,408,516,237,400,396,262,584,272,238,179,340,437,240,241,73,585],"class_list":["post-3463","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-workouts","category-core-exercises","category-filler-exercises","category-form-tips","category-minimal-equipment","tag-back-exercises","tag-back-health","tag-back-injury","tag-back-injury-prevention","tag-back-prehab","tag-best-core-exercise","tag-best-core-workout","tag-bird-dog","tag-bird-dog-exercise","tag-bird-dogs","tag-core-exercises","tag-core-stability","tag-core-stability-exercises","tag-core-stability-training","tag-core-training","tag-core-training-for-men","tag-core-training-for-women","tag-core-workout","tag-core-workouts","tag-core-workouts-for-men","tag-core-workouts-for-women","tag-how-to-perform-bird-dogs","tag-mcgill-big-three","tag-meghan-callaway-core","tag-meghan-callaway-core-training","tag-prehab","tag-prehab-for-core","tag-stability-training","tag-strong-abs","tag-strong-core","tag-strong-glutes","tag-stu-mccill-big-three","main-post"],"yoast_head":"\nForm Check: Bird Dogs - Meghan Callaway Form Check: Bird Dogs<\/title>\n<meta name=\"description\" content=\"Bird dogs, which are one of Stu McGill\u2019s \u2018\u2019big three\u2019\u2019 exercises, are extremely beneficial. 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