For golf
For golf, bird dog and dead bug score the same on every criterion.
Both are good choices that build different things for golf, so a plan can use both.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Bird Dog. Trains the trunk to resist twisting, which the lower back appreciates.
For your abs, dead bug rates well ahead on our research criteria: more of the work on the abs, more stretch.
For golf, bird dog and dead bug score the same on every criterion. Both are good choices that build different things for golf, so a plan can use both.
About the same: both are easy to learn.
Bird dog needs no equipment, so you can do it anywhere. Dead bug needs no equipment, so you can do it anywhere.
About the same: both rate Strong for injury protection in our research rubric.