Quadruped Bird Dog Exercise w/ Cable Pull

*Note there are different correlations in the pulling movement when a lighter to heavier weight on the pulley attachment is used *

This Bird Dog variation is a great progression of the regular Bird Dog and its great variations. We need to learn to advance progressions and advancing this progression; more so through means of targeting the core and saving the spine is awesome.

Attach a handle to the low pulley of a cable station and while positioned in the Bird Dog position, resting your weight on your opposite hand and knee as in a regular Bird Dog progression. Grab the handle in your right hand with your arm outstretched. This is the starting position. While pulling the handle toward your right side, simultaneously extend the leg in a quadruped position (for the glute) or leg straight for the hamstring. Return to the starting position.

The key to this progression is to keep the balance stable (anti-rotation, anti-extension and anti-flexion) because you will be challenged.Another great key to this progression is you are getting a stretch in your lats, abs, and obliques along with extension of the glute/hamstring (whichever you prefer).

This progression hits the core, encourages torso stability, increases your pulling strength, and adds some variability to your training.

Quadruped Bird Dog Exercise w/ Cable Pull core strength exercises
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How-to & Style	Upload TimePublished on 27 Aug 2016

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