For golf
For golf, Pallof press rates well ahead on our research criteria: more carry-over to golf.
Both are good choices that work the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
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.
Pallof Press. Teaches the trunk to resist rotation, which protects the lower back.
For your abs, Pallof press rates well ahead on our research criteria: easier to progress, more of the work on the abs.
For golf, Pallof press rates well ahead on our research criteria: more carry-over to golf. Both are good choices that work the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
About the same: both are easy to learn.
Bird dog needs no equipment, so you can do it anywhere. Pallof press needs a cable station, so for most people it’s a gym exercise.
About the same: both rate Strong for injury protection in our research rubric.