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anti rotation
Bird Dog
Search GoogleBird Dog is a beginner anti rotation exercise using bodyweight. It primarily trains core. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- core
- Secondary
- glutes, shoulders
- Equipment
- bodyweight
- Mechanic
- isolation
Setup
- — Prepare the bodyweight and clear the movement area.
- — Set your stance, grip, and starting position before beginning bird dog.
- — Choose a variation and range that let you keep complete control.
Execution
- — Reach opposite arm and leg long while the pelvis stays level.
- — Maintain the position only while you can breathe and keep the intended alignment.
Breathing & coaching
- — Breathe slowly behind the brace.
- — End the hold before you need to strain or hold your breath.
- — Reach opposite arm and leg long while the pelvis stays level.
- — Complete the movement with the same control and range on both sides.
Progressions
- — Loaded or slower-tempo bird dog
Regressions
- — Supported or reduced-range bird dog