RTB Fitness, Toronto, ON Video November 20, 2019, 9:26pm
Videos by RTB Fitness in Toronto. Personal Training
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The birddog, which is an abdominal exercise, has garnered a lot of popularity in recent years due to the research done by Dr. Stuart McGill. One of the exercises a part of the infamous “McGill Big 3” has been shown to decrease the likelihood of injury and increase the capacity/performance of the back extensors, along with other associated musculature. The muscles that run along the spinal column, abdominal and oblique muscles have traditionally been trained similarly to other exercises: get these muscles bigger and lift more and more weight over time.However, research has shown that the “core” musculature is better thought of as a conductor of energy.
In application, the core can be thought of as the muscles from the rib cage down to the pelvis, in a 360 degree manner. This is the conductor. The limbs are controlling the inputs and outputs, similar to to what the wires will connect to. When performing the birddog, it is crucial that there is no change in muscle length in the core area, it is a stiff column. As your limbs move through the ROM dictated by the variation that you are performing, there shouldn’t be any rounding or twisting in the spine or associated structures. Exercise should be thought of as a means to increase performance and achieve a physically more prepared body.
𝐊𝐞𝐲 𝐧𝐨𝐭𝐞𝐬 𝐭𝐨 𝐜𝐨𝐧𝐬𝐢𝐝𝐞𝐫 𝐰𝐡𝐞𝐧 𝐩𝐞𝐫𝐟𝐨𝐫𝐦𝐢𝐧𝐠:
- Stick to a variation that will ensure there is no spinal movement or hip drop until technique is adequate to progress
- Endurance of the core musculature is associated with reduced injury risk and improved performance: this means higher reps is favourable compared to lower reps
- Hold the end ranges (arm and leg outstretched) of this exercise for a few seconds to really focus on the core musculature doing the job that it is designed to do
- Balance a foam roller on your back … You’ll see how difficult it becomes to perform!
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