Tip The Core Row Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip The Core Row What beats a plank This back exercise Check out the details here by Gareth Sapstead July 13, 2020August 17, 2020 Tags Training Core Work For Injury Prevention You might think planks would reign supreme here. And while they CAN help develop spinal and pelvic stability and endurance, doing so with a plank is like trying to cut your rare steak with one of those plastic knives they give you on an airplane. Sure, it'll do something. Studies would show you achieved your goal of eating a steak. But we all know there are faster and more efficient ways to do it. Fortunately, you have the choice to use any tool you want. Exercises like bird-dogs and dead-bugs are excellent choices. Both can help offset excessive anterior pelvic tilt and challenge both extension and rotary stability. Here's an advanced bird-dog row variation I learned from Eric Cressey: How to Do It You'll be limited by your core strength rather than your ability to row. Pick a weight a little lighter than your regular dumbbell or kettlebell row. Set up on a bench with your body positioned at a slight angle. This should allow your hand to set directly below your shoulder and knee under your hip. Using a bench allows for the extra range of motion as the weight drops below. Your opposite leg to your rowing arm should be lifted and long. Glutes should be engaged. Resist going into an excessive anterior tilt of your pelvis and lumbar extension. Don't be Donald Duck. Brace hard, row, and breathe! Nothing should move apart from your rowing arm. You can do these for timed or slow tempo sets, or just row as heavy as you can while trying not to pass out. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training 3 Reasons to Lift Explosively If this list can't convince you to include at least a bit of fast lifting in your routine, you might want to seek professional help to discuss why you're avoiding maximum success. Training Chad Waterbury September 16 Training Tip Surprising New Research on Rep Ranges If you train upper body with this specific rep range while working the lower body with another specific range, you'll make lots more progress. Bodybuilding, Powerlifting & Strength, Tips, Training TC Luoma February 19 Training 7 More Tweaks To Make Your Exercises More Evil They're still your favorite exercises, just tweaked a bit to make them that much more painful - and productive. Bodybuilding, Training Dan Trink February 1 Training Tip The Right Way to Dumbbell Bench Press Start at the bottom with the palms facing each other. Rotate on the way up so the palms are facing forward in the end position. Bench Press, Chest, Exercise Coaching, Tips Christian Bosse October 23