![]() We only need to concern ourselves with the top 3 (because the bottom two – sacral and coccyx – aren’t moveable). So the photo above is a picture dividing your spine into all its individual sections. So before we learn how the birddog teaches good spine position, we need to do a quick little introduction to the spine. You will most likely come back to read this guide many many times as you learn. Do not worry, this guide is so detailed simply because it is a reference guide, and not everything needs to be absorbed and perfectly replicated on your very first read through. If this is your first time learning about this exercise, this may feel like an overwhelming amount of information to you to begin with. (Don’t worry if you don’t have a tripod to frame yourself up, you can just prop your phone against something and use the front facing camera to frame where you will be standing.)Īlso the following summary of this exercise is described in about AS MUCH DETAIL AS POSSIBLE. If you do not read that first, it is highly unlikely you will understand anything in this guide! Deadbug Guide Important Note:įrom the perspective of getting the most out of this guide, it would be in your best interest to film yourself from the side doing a few reps of everything in this guide, and watch them back as you read this guide in order to get a frame of reference and learn more effectively. This exercise builds on concepts learned in the Deadbug guide. #BIRDDOG SHORTS HOW TO#Conversely, the birddog teaches you how to coordinate yourself to maintain that brace while moving your limbs against gravity.Īt the same time, it teaches you some very important concepts about spinal position that are absolutely fundamental from bodyweight exercise, to barbell lifting, to simply maintaining good posture in your day to day life. The deadbug teaches you how to breathe and brace properly, and then it challenges the strength of that brace by using the weight of the limbs. It is both a sibling and a successor to the deadbug. #BIRDDOG SHORTS FREE#That’s why these two are the two core exercises that you learn in my BWF Primer Routine (My free bodyweight exercise routine for absolute beginners, click the link to learn more) Along with the Deadbug, the Birddog is one of the two most singularly important core exercises out there. ![]()
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