Exercise Highlight 17: Bird Dog Elevated 1 Arm Row
Begin with practicing just an elevated Bird Dog without the row. Take your time here and feel what this exercise is asking of your core. Then pick up a 3-10lb weight and begin from there. Pay attention to how you feel from left to right side. This is a great exercise for awakening and strengthening your connection to your core.
Compensations to watch for are arching of lower back, shoulders raising towards ears (keep them packed), holding your breath, shoulders and hips not staying square and parallel to the floor.
Try 2-4 sets of 6-10 reps each side, holding each rep at its end point for 3-5 seconds.
This exercise is best performed on a sturdy bench. The one we use in this video is an Amazon Basics Bench that cost around $50 (https://amzn.to/3t1sRX0). It is simple, easy to put together, sturdy and does the job. You can also complete this exercise on any elevated surface that allows you to lower a kettlebell or dumbbell below the bench height such as a plyo box, backyard retaining wall with a yoga mat beneath you, etc.
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