Baldwin Athletic Performance

Bird Dogs

The bird dog should be a staple in anybody’s training program. This exercise is from Stuart McGill, one of the world renowned researchers on the spine and back pain.

They are a great core workout while also developing dynamic control of the lumbopelvic hip complex (hips and low back).

To perform these, get on all 4s with the hips directly over the knees and the shoulders directly over the hands. Find a neutral spine position and brace your core. Lift your right hand and left knee off the ground and extend them out, paying careful attention not to more your low back out of that neutral position. Hold this for 5-8 seconds and then return to the start position without letting the limbs touch the ground. Complete 8 reps and then switch sides.

For an added challenge, place a lacrosse ball on your low back and don’t let it fall off or roll around during the movement.

The attention is in the details for this exercise. Don’t fly through the reps as fast as you can. Focus on minimal movement throughout the hips and back and don’t try to extend to far. Try to make a straight lie from finger tips to heel.

Try to do 1 set every day and practice controlling the hips and back in that neutral position.

@ Austin, Texas