18/07/2025
Exercise of the month: Bird-Dog!
This is a great 'core' exercise.
When we say 'core' exercise this is referring to this moves connection with functional patterns, the area with which it trains, and the fact that, in our S&C coaches opinion, it should be part of a core group of exercises performed by most human beings.
Functional pattern? Most humans locomote from early childhood to old age using a cross sling pattern, i.e. an opposite arm to opposite leg movement. The bird-dog helps train some stability with in this pattern.
Starting the move in 4 point-kneeling is already an 'engaging' position, add the movement of one arm and one leg and the trunk is activated.
Add to this, the bird-dog can be progressed or regressed or adjusted based on the movement capability of the human in front of you, were it needed. For instance moving only one limb to reduce the working load, add weight or a resistance band to increase the load, or simply change the 'hold' time to increase time under tension.
Fun fact: Why is it called Bird-dog. Well (according to the briefest of searches) is in reference to the way hunting dogs, particularly pointers, position themselves when they've "found" their prey. 😄
