Feeling wobbly? The standing bird dog is a focused way to improve your ability to firmly balance which enhances strength in your core and lower extremities. The single rack position forces you to stabilize shoulders and obliques, and as you balance, strengthens feet, knees, hips, back and shoulders for this phenomenal full-body movement.

How to do Standing Bird Dog:

1. Bring one kettlebell into the racked position (link to video)

2. Take your other arm overhead.

3. While maintaining an upright posture, bring your overhead arm and opposite knee toward the midline of the body.

4. This is not about doing a crunch with the abs, but about shifting weight into your standing leg without compensating.

‼️ Disclaimer ‼️

This video is for educational purposes only. Here at Ashland Strength Studio, we're a crew of personal trainers, dance teachers, and/or yoga instructors. As such, we do not treat, prescribe, diagnose or do any other doctor-y things. Because physical exercise can be strenuous and subject to the risk of serious injury, we urge you to check with your doctor before using any exercise equipment or participating in any physical activity. You agree that your participation in any physical activities we share in this video or on any other platform is entirely voluntary, and you assume all risks including injury, illness, or death.