How to Build Serious Core Stability — Key Takeaways
Film yourself doing bird dogs and dead bugs; the key to progress is a completely still torso with synchronized arm/leg movement, not height or speed.
Key takeaways
Reduce base of support to massively increase bird dog difficulty
Reduce base of support to massively increase bird dog difficulty
- Narrowing hands and knees together reduces frontal/sagittal stability
- Even lifting hand/knee off ground becomes hard in narrow stance
Full exhale at end range of dead bug locks in core stability
Full exhale at end range of dead bug locks in core stability
- Complete exhale when arm/leg are straight maximizes braced position
- Builds end-range stability you miss with shallow breathing
Film yourself during anti-rotation core work to spot compensation
Film yourself during anti-rotation core work to spot compensation
- Pelvis rocking and trunk twisting are invisible without footage
- Reviewing video reveals whether movement is only in limbs, not torso
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In this video
- 1mBird Dog: Introduction and Form Cues
- 1mPelvis Position and Hand Placement Progression
- 1mNarrow Base Variation
- 2mCommon Mistakes and Call to Action
“I'm dropping the ego and working with what I'm actually capable of doing.”
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