{"id":7718,"date":"2021-09-06T18:47:38","date_gmt":"2021-09-06T18:47:38","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=7718"},"modified":"2021-09-06T18:51:46","modified_gmt":"2021-09-06T18:51:46","slug":"humble-yourself-with-this-challenging-bird-dog","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/humble-yourself-with-this-challenging-bird-dog\/","title":{"rendered":"Humble Yourself With This Challenging Bird Dog"},"content":{"rendered":"\n<p class=\"has-text-align-left\">This incredibly humbling exercise combines an isometric contralateral bird dog, and landmine single arm row. I&#8217;m guessing most people have not tried this bird dog variation before! <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Contralateral Bird Dog Hold + Landmine Single Arm Rows\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/rRRUiHdSZWs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong>\u2063 \u2063 <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Set up a barbell so it is lengthwise. You may use a landmine attachment, but this isn\u2019t necessary. \u2063\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Get on all fours on a bench. Your head, torso and hips should be in a stacked position, and thighs in a vertical position. \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Place your hand so it is underneath your shoulder, and hold the end of the barbell in the other hand. \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063 \u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>If you cheat and try to use momentum you\u2019ll be humbled very quickly ;). \u2063 \u2063\u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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). \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063 \u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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). \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you. \u2063 \u2063<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>This incredibly humbling exercise combines an isometric contralateral bird dog, and landmine single arm row. I&#8217;m guessing most people have not tried this bird dog variation before! Coaching Tips: \u2063 \u2063 Set up a barbell so it is lengthwise. You may use a landmine attachment, but this isn\u2019t necessary. \u2063\u2063 \u2063 Get on all fours on a bench. Your head, torso and hips should be in a stacked position, and thighs in a vertical position. \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 Place your hand so it is underneath your shoulder, and hold the end of the barbell in the other hand. \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063 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.\u2063 \u2063\u2063\u2063\u2063 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.\u2063 \u2063 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.\u2063 \u2063 If you cheat and try to use momentum you\u2019ll be humbled very quickly ;). \u2063 \u2063\u2063\u2063\u2063 \u2063\u2063 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). \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063 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.\u2063 \u2063\u2063\u2063\u2063 \u2063 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). \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063 In terms of breathing, do what works and feels best for you. \u2063 \u2063<\/p>\n","protected":false},"author":1,"featured_media":7720,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[22,84,87,23],"tags":[182,802,840,425,1330,1329,878,875,500,811,1157,1158,1159,526,868,870,871,525,877,965,869,896,895,527,885,964,867,887,966,1036,1026,1043,1025,1042,1141,1150,1143,1149,1140,1142,1139,1144,1152,1154,1155,1151,1147,1153,1146,1156,882,886,1035,1034,1032,1033,1057,1061,1056,1060,1054,1058,1055,1059,1024,1041,1023,1040,1021,1038,1022,1039,175,176,859,183,874,881,271,860,173,880,872,516,237,884,876,1134,1283,1046,1133,1282,1045,1332,1331,91,460,644,459,90,1138,1137,272,1148,1145,290,879,776,443,754,1018,1031,1030,333,1029,1028,1027,1044,511,1052,1053,1051,1020,317,470,298,467,845,1019,747,437,643],"class_list":["post-7718","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-core-exercises","category-landmine-exercises","category-pulling-movement","category-shoulder-health","tag-ab-training","tag-ab-work","tag-ab-workout","tag-ab-workouts","tag-advanced-bird-dog","tag-advanced-bird-dogs","tag-anti-rotation","tag-anti-rotational-exercises","tag-athlete-training","tag-athletic-training","tag-band-exercises-for-lats","tag-band-workout-for-lat","tag-band-workout-for-lats","tag-best-ab-exercise","tag-best-ab-exercises","tag-best-ab-workout","tag-best-ab-workouts","tag-best-core-exercise","tag-best-core-exercise-for-athletes","tag-best-core-exercise-for-runners","tag-best-core-exercises","tag-best-core-exercises-for-athletes","tag-best-core-exercises-for-runners","tag-best-core-workout","tag-best-core-workout-for-athletes","tag-best-core-workout-for-runners","tag-best-core-workouts","tag-best-core-workouts-for-athletes","tag-best-core-workouts-for-runners","tag-best-exercise-for-scapula-stability","tag-best-exercise-for-shoulder-mobility","tag-best-exercise-for-shoulder-mobility-for-athletes","tag-best-exercise-for-shoulder-stability","tag-best-exercise-for-shoulder-stability-for-athletes","tag-best-lower-trapezius-exercise","tag-best-lower-trapezius-exercise-for-athletes","tag-best-lower-trapezius-exercises","tag-best-lower-trapezius-exercises-for-athletes","tag-best-lower-trapezius-workout","tag-best-lower-trapezius-workout-for-athletes","tag-best-lower-trapezius-workouts","tag-best-lower-trapezius-workouts-for-athletes","tag-best-mid-trapezius-exercise","tag-best-mid-trapezius-exercise-for-athletes","tag-best-mid-trapezius-exercises","tag-best-mid-trapezius-exercises-for-athletes","tag-best-mid-trapezius-workout","tag-best-mid-trapezius-workout-for-athletes","tag-best-mid-trapezius-workouts","tag-best-mid-trapezius-workouts-for-athletes","tag-best-oblique-exercises","tag-best-oblique-workout","tag-best-scapula-exercise","tag-best-scapula-exercises","tag-best-scapula-workout","tag-best-scapula-workouts","tag-best-serratus-exercise","tag-best-serratus-exercise-for-athletes","tag-best-serratus-exercises","tag-best-serratus-exercises-for-athletes","tag-best-serratus-workout","tag-best-serratus-workout-for-athletes","tag-best-serratus-workouts","tag-best-serratus-workouts-for-athletes","tag-best-shoulder-exercise","tag-best-shoulder-exercise-for-athletes","tag-best-shoulder-exercises","tag-best-shoulder-exercises-for-athletes","tag-best-shoulder-workout","tag-best-shoulder-workout-for-athletes","tag-best-shoulder-workouts","tag-best-shoulder-workouts-for-athletes","tag-bird-dog","tag-bird-dogs","tag-core-exercise","tag-core-exercises","tag-core-exercises-for-athletes","tag-core-exercises-for-runners","tag-core-stability","tag-core-strength","tag-core-training","tag-core-training-for-athletes","tag-core-training-for-runners","tag-core-workout","tag-core-workouts","tag-core-workouts-for-athletes","tag-core-workouts-for-runners","tag-home-workout-exercises-for-back","tag-home-workout-exercises-for-delts","tag-home-workout-exercises-for-shoulders","tag-home-workout-for-back","tag-home-workout-for-delts","tag-home-workout-for-shoulders","tag-how-to-do-a-bird-dog","tag-how-to-do-bird-dogs","tag-landmine-exercises","tag-landmine-fitness","tag-landmine-program","tag-landmine-training","tag-landmine-workouts","tag-lower-trapezius-muscle","tag-lower-traps","tag-meghan-callaway-core","tag-mid-trapezius-muscle","tag-mid-traps","tag-oblique-exercises","tag-oblique-workouts","tag-rotator-cuff","tag-running-training","tag-running-workout","tag-scapula","tag-scapula-exercise","tag-scapula-exercises","tag-scapula-stability","tag-scapula-training","tag-scapula-workout","tag-scapula-workouts","tag-scapula-workouts-for-athletes","tag-serratus","tag-serratus-anterior","tag-serratus-anterior-muscle","tag-serratus-muscle","tag-shoulder-exercise","tag-shoulder-exercises","tag-shoulder-mobility","tag-shoulder-stability","tag-shoulder-training","tag-shoulder-workout","tag-shoulder-workouts","tag-sports-training","tag-stabili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I&#039;m guessing most people have not tried this bird dog variation before!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/meghancallawayfitness.com\/my-blog\/humble-yourself-with-this-challenging-bird-dog\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Humble Yourself With This Challenging Bird Dog - Meghan Callaway\" \/>\n<meta property=\"og:description\" content=\"This incredibly humbling exercise combines an isometric contralateral bird dog, and landmine single arm row. I&#039;m guessing most people have not tried this bird dog variation before!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/humble-yourself-with-this-challenging-bird-dog\/\" \/>\n<meta property=\"og:site_name\" content=\"Meghan Callaway\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/meghancallawayfitness\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-09-06T18:47:38+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-09-06T18:51:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/09\/IMG_1040.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"750\" \/>\n\t<meta property=\"og:image:height\" content=\"629\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Meghan\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta 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