Great Exercise for Back and Core Strength: Birddog Rows

The Birddog is a classic core training exercise that is often poorly done. If you think this exercise is easy, you're more than likely shifting weight onto your hands or planted knee. When done correctly it's a fantastic exercise to improve the coordination of the obliques and posterior chain.
However, when getting to the end stage of rehab, or if you're just looking to spice up your core routine, you can add a simple row and it takes this exercise to the next level!
First, make sure you have a stiff posterior chain. You can't have to get full hip extension here to get the max benefit. As long as the hamstring and glute are and aren't moving much, that's what we're looking for. Over extending the hip can kick the low back into too much arch and you loose quality core bracing.
Next, when you're rowing, don't bring the elbow much higher (if at all) than the spine. Focus on squeezing the shoulder blade to the spine and "corkscrewing" that shoulder into a stable end range.
With everything going on in this exercise, if you can get good with this drill, you'll likely have much less risk of injuring your low back with day to day movements.

[@roberhtmatthews]

Have you considered creating a 30 day challenge video series that your followers could do at home during quarantine? I’d totally be in! Thanks!

[@chirostrength]

Currently trying to put something together so stay tuned! Will be free on UA-cam

[@rosswestby2573]

Does this place pressure or compression on the lumbar spine?

[@TheBodyEffx]

wish I could work with you. thank you

[@chirostrength]

I'm developing an online consultation/rehab education platform that will be able to have some online guidance that should be done by the end of the year. Stay tuned to the channel for more info and sometime in the future that may be able to happen!

[@MrBod4life]

love it man!