Скачать или смотреть Bird Dog Row: Core Stability Meets Back Strength

The Bird Dog Row is a powerful hybrid movement that trains core stability and upper body pulling strength in one seamless motion. By setting up in a bird dog position—opposite arm and leg extended—you’re instantly engaging the deep core muscles responsible for spinal stability. Add a row with the supporting arm, and now you’re challenging your lats and upper back while maintaining balance and control.

We do this because true strength isn’t just about how much you can lift—it's about how well you can control your body under load. The Bird Dog Row demands cross-body coordination, anti-rotation stability, and posterior chain engagement. It’s an excellent exercise for golfers, athletes, and anyone looking to bulletproof their spine, strengthen their core, and build control through movement. Plus, it exposes any imbalances in your strength or stability—making it both a training and assessment tool in one.