Bird Dog Row #1

Why Do This Move?

Do you feel neck or upper shoulder tension when performing rows?

If so, this exercise is for you!

Many struggle to maintain torso position in rowing exercises.

In an attempt to feel your shoulder blades squeeze together, you might be popping your rib cage forward and up, causing a backbend through your middle back.

This backbend position while rowing can exacerbate poor posture and poor breathing mechanics, contributing to chronic shoulder and neck tension.

The bird dog row uses the floor as a reference point to help you maintain rib cage and pelvic position (aka, core stability) as you row.

In this move you can feel how your shoulder girdle and hip play a role in helping to maintain core position. And, vice versa, you can feel how core position helps stabilize your shoulder girdle and hip.

This move lets you feel how your body works as a kinetic chain, not just as joints in isolation.

If you feel overwhelmed by all the different cues I’m sharing here, simply focus on one aspect of the move at a time. With practice, the different elements will come together.

How To Do This Move:

1. Set Up In A Strong Quadruped Position

• A strong quadruped set up is key!

• Spread your fingers wide.

• Suction cup the floor with your hands.

• Spin your elbow dimples forward and pull your shoulders away from your ears.

• Do not sag in your shoulder girdle. Spread your shoulder blades wide.

• Lift your breastbone away from the floor (and tuck your tailbone if needed) to align your core.

• Keep your head lifted, in line with your spine.

• Tuck your toes under and actively engage your big toes.

2. Step Your Left Hand Forward

• Keep your shoulder away from your ear. 

• Do not let your shoulder blade sag into your spine.

• Reach long through your left arm, pushing the floor away from you to help position your rib cage. It’s as if you are trying to create as much distance as possible between your left hand and your breastbone.

3. Step Your Left Leg Back

• Keep your left toes tucked under and your big toe active.

4. Tuck Your Tailbone

• Can you feel your left butt cheek engage when you tuck your tailbone? If not, can you actively squeeze your left butt cheek?

5. Row The Dumbbell Toward Your Hip

• Initiate the row with your shoulder blade, not your arm.

• Pull the front of your shoulder away from the floor and keep the ball of your shoulder moving back in its socket.

• Keep your shoulders away from your ears.

6. Maintain Position!

• DO NOT sag

• DO NOT backbend!

7. Can You Feel The Work On Your Stabilizing Side?

• It is likely that you will feel more work on your left side (non-rowing side) than you do on your right (rowing side). This is a good sign. It means that you are stabilizing your left shoulder girdle, left hip and your entire torso.

8. Switch Sides And Repeat

• Repeat the above steps with your right side stabilizing and your left shoulder and arm performing the row rowing.

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