August Move of the Month - Bosu Bird Dog

Aug 21, 2015

Balance and Core Stability are vital for every type of paddling, from sea kayaking, to whitewater kayaking, to stand up paddle boarding.  To avoid injury, feel comfortable in our craft and to paddle powerfully for long periods of time, we need to be able to control our movements in a dynamic, unstable environment.  This is what Augusts' "move of the month" will do for you.

The "Bird Dog" is an exercise that works on core stability.  According to, 'Core stability' is defined as the ability to control the position and motion of the trunk over the pelvis to allow optimum production, transfer and control of force and motion to the terminal segment in integrated athletic activities.  In simple words, it is the ability to control the "locking in" of your torso to allow you to execute powerful, strong movements.

To perform the "Bird Dog", go on all fours and with a "braced", tight core extend one arm and the opposite leg.  Keep your hips parallel to the floor.  Perform 3-4 sets of 12-15 reps at least 3 times a week.

The BOSU Bird Dog is a more intermediate, advanced movement, which adds the balance component.  Please perfect the floor version of "bird dog" before attempting this on an unstable surface.

Perform 3-4 sets of 12-15 at least 3 times a week. 



Bosu Bird Dog from Heather Herbeck on Vimeo.

Give these exercises a try.  Remember, perfect the beginner "bird dog" first, then perform it on an unstable surface.

Visit my website for more information about "Fitness & Sport Evolution"

Happy Paddling,

Heather Herbeck

Team L6


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