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

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The bird dog can improve posture, make you a better athlete, build core strength, and help prevent back pain. That is, if you do it right. And most people don’t. This video provides an in-depth description of proper technique and the benefits of the bird dog.
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TIME STAMPS
0:35 How to do a bird dog
1:10 What does the bird dog train?
2:18 Benefits of the bird dog
4:58 How to program the bird dog
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About me: I’m a Strength Coach and Personal Trainer, and I love my job. I have degrees in Kinesiology and Exercise Physiology, and have been helping people get stronger and move better full-time since 2009. Through working with all kinds of different people ranging from elite basketball athletes to active seniors, I’ve learned that the “secret” to effective training is to take a long-term approach. The day you stop training is the day you stop improving, so training programs must be structured in a way that keeps our joints healthy and mind engaged while we build a strong and powerful body. Through sharing information and training tips here, I hope to help more people train for the rest of their lives.
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Disclaimer: All information here is for informational, educational, or entertainment purposes and should not be construed as personal exercise advice.

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Опубликовано:

6 июл 2024

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Комментарии : 56

@Mr39knuck 3 года назад

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

@trainforever1142 3 года назад

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.

@guillermoerausquin 2 года назад

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

@trainforever1142 2 года назад

Thanks for sharing! Glad you found it helpful.

@tylermccray1325 7 месяцев назад

Great explanation.

@Frr6difvn8etuhv875h 2 года назад

very clear explanation! Thanks

@trainforever1142 2 года назад

Thanks for your comment, appreciate it!

@LoStone1981 Год назад

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 Год назад

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

@davee430 3 года назад

Really well explained well done thankyou

@trainforever1142 3 года назад

Appreciate that thank you!

@beaucarpenter4688 3 года назад

Great explanation. My right hip is liking this move.

@trainforever1142 3 года назад

Great to hear. Thanks for commenting!

@insidemyownlittleworld Год назад

thank you for this :)

@truthseeker7769 2 года назад

I like your teaching delivery.

@trainforever1142 2 года назад

Thank you!

@michaeltootikian4402 3 месяца назад

excellent

@greggocean 3 года назад

I like this one for my back pain and sciatica !

@trainforever1142 3 года назад

Yes it can be great for those!

@aakashbabu890 3 года назад

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

@tank7162 2 года назад

@@aakashbabu890 english

@b-sideplank 2 года назад

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 2 года назад

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!

@petermcmillan7205 2 года назад

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 2 года назад

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 2 года назад

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

@trainforever1142 2 года назад

@@petermcmillan7205 Good luck!

@turntablesrockmyworld9315 Год назад

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 Год назад

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

@lisademetrio1852 2 года назад

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 2 года назад

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

@seohlengtay6011 3 года назад

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 3 года назад

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

@TattooGames 4 месяца назад

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

@JesusChrist5000 2 года назад

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 2 года назад

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/

@paulgeorge9228 2 года назад

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 2 года назад

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

@supimsatan 3 года назад

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

@trainforever1142 3 года назад

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 3 года назад

@@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 2 года назад

@@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 2 года назад

@@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 2 года назад

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

@thomasholt5070 Год назад

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

@trainforever1142 Год назад

Thanks for sharing. All the best with your training!

@RohanSingh-nu7sd 2 года назад

How frequently should we do it?

@trainforever1142 2 года назад

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 2 года назад

@@trainforever1142 Thank you !!

@ichthus1890 2 года назад

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

@trainforever1142 2 года назад

Nice. Hope it's giving you great results!

@ichthus1890 2 года назад

@@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 2 года назад

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

@ichthus1890 2 года назад

@@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.