Move of the Month: Bird Dog Row

Two common exercises for runners are the single arm row and the bird dog. The bird dog row combines both of these together for a great core challenge. Grab a much lighter weight for this exercise than you would for a standard single arm row, as your stability is going to be challenged much more here.

Begin on all fours on top of an exercise bench. In your left hand, hold a light weight. Keep your right hand and left knee planted firmly on the bench. Raise your right leg behind you. Engage your core for stability, and once you have found your balance, lift the weight in your left hand toward the bottom of your ribs. Lower the weight, but not your leg with it. Repeat as many times as you can with good form (no caving or arching of your back, and no rotating your torso - stay square to the bench!). Rest, and then switch to your other side.

Do not scrunch your shoulder towards your ear as you lift the weight, and try not to fully lock out your elbow that is planted on the bench - keep a slight bend. If you need more stability or do not have a bench, perform this on the ground. Slower is better in this exercise, so focus on form not speed!

One application of this exercise is to activate your core before your running workout a couple times per week. The idea isn’t to tire yourself out but rather to do just enough work to engage and activate your muscles. This will help you maintain better running form throughout your run. 2 sets of 6-8 rep should be sufficient.