Once we could achieve fluid movement through bridging patterns we advanced to cross pattern loading with one of the movements the bird dog. What we found interesting about this movement was when executing the traditional bird dog pain was experienced through the lateral hip. However when introducing the lateral drag bird dog using the Core Ultimate Sandbag the pain disappeared.
Huh! No pain! There must be a trick and why would this take away the pain. Well what we did different is by dragging the Ultimate Sandbag along the ground it light up the lats and connected with the opposite glute giving us the cross pattern connection.
BOOM follow the make and design of the body. Like our walking or running patterns we move in cross patterns with the opposite arm and leg tracking forward as we move. Training the body as it is designed to move, not shockingly, improves strength, movement, and pain-free actions so much faster!
This is different than how most people perform a Bird Dog. They create the same motion, but the intent is quite different. There isn’t the tension and connection to this chain that automatically “turns on” the right muscles!