Bird Dog Benefits | What Muscles does the Bird Dog Train?

[@Mr39knuck]

Excellent content, I recently purchased the McGill book and this is helpful. Thank you

[@trainforever1142]

Thanks so much for sharing. It's a great book, but a lot of information too. Very happy to hear this video was a helpful compliment to it. Good luck with your training.

[@greggocean]

I like this one for my back pain and sciatica !

[@trainforever1142]

Yes it can be great for those!

[@aakashbabu890]

Ap ko benefit hua h is exercise se please boliye hume bhut pen h back me

[@tank7162]

@@aakashbabu890 english

[@LoStone1981]

I used to never be impressed with this exercise until I had to use it for backpain. I started doing bird dogs twice a week (2 sets of 15 with one second hold) as part of rehab from a disc herniation. It's amazing. I started doing yoga (after 4 months away) and had way more balance than before.

[@trainforever1142]

Thanks for sharing. Bird dog can definitely be a powerful tool for managing and preventing back pain.

[@guillermoerausquin]

Thanks for your explanation!. It has been enlightening for my core training process understanding!

[@trainforever1142]

Thanks for sharing! Glad you found it helpful.

[@truthseeker7769]

I like your teaching delivery.

[@trainforever1142]

Thank you!

[@beaucarpenter4688]

Great explanation. My right hip is liking this move.

[@trainforever1142]

Great to hear. Thanks for commenting!

[@b-sideplank]

Hi, such a great video. I have ankylosing spondylitis. I did the bird-dog for over a year, every day pretty much, along with the cobra. It sort of prepared my body to do other mobility work, if that makes sense. For instance, I found it hard to do the camel-cat (as a principle I do not push my muscles to do any exercise that I can't do at least 80% effectively. The cat-camel put a lot of stress on a number of areas, mainly arching my core was hard). But the bird-dog strengthened my muscles - apparently - to do many other exercises that I couldn't do comfortably before.

[@trainforever1142]

That's a really great point, about the bird dog, or any exercise really, being used to prepare you and set you up for success with other movements. I do a lot of work with seniors and rely on that approach to get older folks squatting and deadlifting pain free so that they can enjoy the benefits of harder training, safely. Thanks for your comment!

[@Frr6difvn8etuhv875h]

very clear explanation! Thanks

[@trainforever1142]

Thanks for your comment, appreciate it!

[@turntablesrockmyworld9315]

This clears things up for me.; especially 3 reps of 10 seconds per side. Other videos suggest 10 seconds but never specify reps and I was getting frustrated trying to get to 10 reps each side per set but my rear delt injuries would begin screaming about the 4th rep.

[@trainforever1142]

Glad it helped. Thanks for commenting. Good luck with your training.

[@davee430]

Really well explained well done thankyou

[@trainforever1142]

Appreciate that thank you!

[@tylermccray1325]

Great explanation.

[@petermcmillan7205]

Thanks for this explanation- the best I've seen. Can you offer any advice about the variation in which you extend the arm and leg on the same side? Having seen it in a pilates class, I can finally manage the balance involved, but it seems to require a lot of shifting of the hips from side to side, which somehow seems wrong.

[@trainforever1142]

Great question. The answer lies in the fact that what you are describing is less of a variation, but rather a progression. It is much, much harder than the opposing limb variation discussed in the video. A very small percentage of people are able to do the same side variation. You are correct that you're not likely seeing much in the way of core stabilization benefit while still needing to shift your weight around. The benefits at this stage are the acquisition of the new movement skill - a necessary pre-requisite for mastering the more advanced technique. At this stage, a mix of practicing the more advanced variation and training the standard variation would be appropriate.

[@petermcmillan7205]

@@trainforever1142 Thank you so much for your reply. I'll keep at it!

[@trainforever1142]

@@petermcmillan7205 Good luck!

[@paulgeorge9228]

My chiro told me to do this to help fix my lateral pelvic tilt/rotated pelvis, i feel an immediate effect right after doing each time

[@trainforever1142]

It's a great exercise. Glad you enjoy it.

[@lisademetrio1852]

Would you please do a video like this with the exercise Y, T, W - abs explain the pros and cons ? Thank you on advance 🙏

[@trainforever1142]

I'm not familiar with YTW for abs. I know it as a shoulder exercise.

[@TattooGames]

For brazilian jiu-jitsu students, this is an essential before and after class exercise.

[@thomasholt5070]

I am a double leg amputee so core strength is essential. This is my go to

[@trainforever1142]

Thanks for sharing. All the best with your training!

[@JesusChrist5000]

This exercise also seems to challenge the Transverse abdominus without one having to actually concentrate on drawing in the Transverse Abdominus. Or is it really more targeting the Rectus Abdominus ?

[@trainforever1142]

You're right, this is a great exercise for the transverse abdominis. One of the studies referenced in this review of the effect of various core exercises demonstrated that the bird dog targets the TA particularly effectively (Pirouzi et al) www.ncbi.nlm.nih.gov/pmc/articles/PMC7345922/

[@Diego-yh2md]

How many set and reps should i do?

[@trainforever1142]

I don't know how many sets and reps you should do. I like to use one set of 3x10s holds each side in a warm-up, and 2-4 sets of 10s holds in a training session, if that's in the program. Some folks start off with 5s holds, or a regressed variation like arms or legs only, or standing and using a wall.

[@seohlengtay6011]

Hi, because of my CTS I am advised to keep my wrist in neutral, can I do this exercise by placing the hand on the mat in a tight fist position?

[@trainforever1142]

I can't say if it will work for you, but that is a modification I use with clients who have wrist issues.

[@insidemyownlittleworld]

thank you for this :)

[@supimsatan]

Could this Exercise be replaced by the Pallof Press? I have some shoulder issues and cannot put to much pressure on the shouler.

[@trainforever1142]

Yes that's a good substitute. Not the exact same of course but I would consider it in these circumstances. I would also consider a dead bug and a suitcase carry.

[@supimsatan]

@@trainforever1142 Thanks for responding! Im already doing the Deadbug Exercise and the Pallof press and i will add the suitcase carry. One more question about the Deadbug exercise, is this a good alternative for the Mcgill curl up?

[@trainforever1142]

@@supimsatan I use it that way for people who have neck discomfort in the curl-up. I don't think Dr. McGill would approve but I have good results with it!

[@supimsatan]

@@trainforever1142 I really enjoy doing Deadbugs, i think Deadbug is just as good or better than curl ups. I do them with Bands and it feels really good.

[@trainforever1142]

@@supimsatan Nice. I am definitely a fan of them as well.

[@RohanSingh-nu7sd]

How frequently should we do it?

[@trainforever1142]

I can't give a one size fits all answer here. I can share that Dr. Stuart McGill, the world's leading researcher on spine biomechanics, recommends doing the bird dog daily as part of a back pain prevention and management plan. It all the depends on the person, the objective, etc.

[@RohanSingh-nu7sd]

@@trainforever1142 Thank you !!

[@michaeltootikian4402]

excellent

[@ichthus1890]

Been doing this for years. Works for me, but I do reps, for 7 min. 4 times per week.

[@trainforever1142]

Nice. Hope it's giving you great results!

[@ichthus1890]

@@trainforever1142 Thanks to this and my whole routine, I haven't been to a chiropractor, or any doctor in almost 3 years. When I do the bird dog though, I open my hand and stretch out my fingers. Also, I focus on reps rather than holding in position. I'm 67 and my 35 min/4 times per week, plus 15 miles walking per week works for me. Prayer, exercise, nutrition. Also, the older I get the less tolerance I have for alcohol. My smoothie before exercise this morning consisted of 'avocado, banana, spinach, a whole grapefruit, teaspoon of powdered kelp, filtered water. I sometimes include oatmeal or organic milk.

[@trainforever1142]

@@ichthus1890 Happy to hear that you have found what works for you!

[@ichthus1890]

@@trainforever1142 Yes, at my age I have to be aware of micro-injuries, that I would have disregarded when younger. I make small adjustments as needed. But the 'difficult' program I've developed is critcal to keeping me going.

[@farhadqyam7803]

How about a blink or two, it’s good for you (blinking) 😅😅😅😅

[@tomwolthuis3685]

Bird dog is doing nothing for me.

[@paulgeorge9228]

You might not be doing it properly