Leanne demonstrates a very challenging rotational stability exercise - the bird dog row. While it looks similar to an ordinary bent-over row using a bench, the lifting of the opposite back leg (and the removal of a crucial point of balance) takes this exercise to a whole new level of difficulty. Leanne must maintain great control and resist the pull of the kettlebell trying to rotate her trunk and pull her off the box. On top of that, she has to have some solid rowing mechanics as well! Mastery
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Leanne demonstrates a very challenging rotational stability exe…
270 viewsApr 6, 2018
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Kettle bell bird dog on a bench Start on your hands and knees on top of a bench, with your hands under your shoulders, and knees under your hips. Hold a kettle bell in one hand to the side of the bench. Tighten your deep abdominal muscles. When ready, simultaneous lift the kettlebell forwards as you extend the opposite leg behind you. Make sure your maintain good control in your body and do not allow your hips to rotate. You should have a straight line from the kettle bell to the tips of your to
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