How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Core
Bird Dog
Anti-rotation on all fours. Quiet hips.
beginnerHomeCult StudioCult Gym floor
Core · Back · Bodyweight
How to handle weight
Carries: pick a load you can walk tall with — if you lean or hike a hip, go lighter. Pallof / chops: the stack should not twist you. Holds: cut the time before the shape dies.
Usual programming
3 × 6–8 each.
Caution
Quality over a long ugly hold. Ribs down, glutes on, neck long. Hanging work: packed shoulders, no pendulum. Ab wheel: stay on knees until the lumbar does not sag.
Setup
Opposite arm and leg long, square hips, pause.
Cues
- Don’t dump the lumbar
- Neck long
- Small range if needed
Common mistakes
- Wagging the hips
- Looking up
- Rushing
Home swap
Kneeling hold
