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@dawn16 Nothing wrong with it, just feel that to compensate for hours of sitting/slouching with only a few minutes of exercise you need to add load to make it close. Doesn't it depend on how you do it and with what weight? I am trying my best to flex my whole back while in the back extension...

@godsgal41 What is a "Foundation Training routine"?

@gaconvn One: it's a matter of convenience - exercises I can do standing, with simple equipment like a KB, DB, or loop-band, I can do anywhere, anytime. Things which require a clean floor or specialized equipment add extra constraints of time, location and cost. Also, I do like the exercise...

@juancarlos Stuart McGill too has one-legged variations in his standing BirdDog progression.

@juancarlos That is a good question - I should try and find out what Stu McGill thinks about this variation of the move. I just checked his books - he does recommend the standing Bird-dog (for people with knee issues) but it looks very different from how Dan John describes/does it.

@juancarlos I am aware of the McGill Big 3 and do appreciate it, however I tend to prefer standing exercises over seated ones and prefer seated ones over floor exercise. So I am always on the lookout for standing versions of good non-standing exercises. So with regards to the Bird-Dog I found...

@juancarlos It is considered an antidote to prolonged sitting (by strengthening your back).

@juancarlos The same goal as a floor back extension without having to get down to the floor; plus scalable loading.

@gaconvn I will try that. The standing position is more suited to an isometric hold, sitting will allow dynamism. Do you have any opinion on the position of the legs when doing this or a seated good morning? Knees together like sitting at the edge of seat vs spread apart like when straddling a...

@gaconvn Are the good mornings and back extensions fungible? They never felt like it. What I did was extend my back while bearing the load on my chest and then pausing for a few moments at the bottom before standing upright - unconventional? Sure, but it felt pretty similar to a floor back...

Similar to this but with a KB held at my chest which rests on my chest as I extend my back backwards. Can this be used as a substitute for Roman chair hyper-extensions? I tried it with 50 lbs today, felt pretty good - at this weight it was neither difficult nor challenging (the stress) felt...