The Bird Dog: A Core Stability Exercise for Golfers
The Bird Dog is a popular exercise that is often performed incorrectly. Its purpose is to train the core to stabilize the spine with extremity (arm & leg) movement. While it certainly requires some strength, it will mostly challenge your body control and coordination. Once you’ve built this foundational stability, you’ll be better prepared to generate pelvic rotation in your swing with greater control and power.
Many golfers lack control in their swings partly due to the inability to keep the lower spine stable as the pelvis and upper body rotate. I love the Bird Dog exercise because it addresses lower spine stability and is safe and effective for golfers of all abilities and ages. If lower back discomfort is limiting your ability to train or play, it’s worth taking time to solve lower back pain for stronger golf before progressing to more demanding core work.
Give it a try. I think you’ll find it harder than it looks:
If you try these exercises and you find them to be too challenging or uncomfortable, do not continue, until you have consulted with your physician. All exercises for golf should be customized to your needs after a proper evaluation.
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