3 reasons the McGill big 3 doesn't work for you
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- เผยแพร่เมื่อ 14 ธ.ค. 2022
- So the McGill big 3 didn't magically fix you? Watch this video. #core #backpain #backpainrelief
Brian Carroll's Website: www.powerrackstrength.com/
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A competitive powerlifter since 1999, Brian Carroll is one of the most accomplished lifters in the sport's history. Having lifted at the elite world-class level since 2005, Brian has well over a decade of world-class lifting experience. He has totaled more than ten times his body weight in three different classes, and both bench pressed and deadlifted over 800 pounds in two different classes. In his career, he’s totaled 2600 over 20 times in 2 different weight classes with his best totals of 220-2376, 242-2651, and 275-2730. Most recently (10.3.20) -Brian set the highest squat of all-time (regardless of weight class) with 1306lbs - being the first man to break the 1300lb squat barrier at a body-weight of 303lbs. Brian is now retired from competition is now dedicated to helping others avoid the same mistakes that he made in the past through private and group coaching.
Brian’s impressive recovery, documented in the best selling book co-authored with Dr. McGill 'Gift of Injury' has given him the opportunity to teach and deliver talks to physical therapists, chiropractors, medical doctors, professional strength & conditioning coaches and experts from all facets of sport, on how to avoid injury, while building anti-fragile strength and resilience in athletes.
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Have you had success with the Big 3? Comment below if this video helps you.
Yes, I am new to the method, and I’ve been dealing with back pain off and on for 10 years after one week of application I was able to go back to light, “very light” deadlifts with proper technique and didn’t have that reoccurring pain. this opened my eyes to how easy we can get set up in the wrong patterns of lifting and cause our own issues . so grateful for the big 3. And yes, I have been doing bird dogs so very wrong for years.😂
Nope not at all I did it for 3 weeks straight did nothing it's the surgery that damaged me for life
This vid is another gold nugget. Thanks Brian! Reading your book "gift on injury" was amazing. Loved your story and was inspired to start dealing with my back pain the proper way.
thx!
Another thing I would like to add is time. You just have to keep at it.
In March 2021 I was going for 3 10 min. walks 7 days a week and 3/2/1 x 10 sec. big 3 3 times a week.
In December 2021 I am going 2 30 min. walks and 1 20 min. walk 5 days a week and 3 20 min. walks 2 days as week and 6/4/2 x 10 sec. big 3 6 times a week.
In addition to pushups/trx rows 3 times as week (I do 4 sets each alternating with 5 min rest in between for a total of 8 sets)
Also, hip airplanes/hip flexor walk/ham string nerve flossing/cat cow before every 30 min walk,
Also 6/4/2 x 10 sec. planks, 20 clams, and 20 bridges after every big 3.
Also have gone to modified side plank (arm in the air), bird dog with tight fist and sweeps and curl up where u left your leg up.
Plan to change one of the 30 min. walks to a 40 min. in January and combine the side plans and planks as well as add 2 sets to pushup/trx row days.
However, I am unsure when I should be adding suitcase carries/rope pull/hinge pull weight (the movement in the book that looks kinda like a deadlift where you pull weight between your legs). I am still scared to be in pain, but know that I must keep progressing. Do you have any recommendations for protocols for beginning suitcase carries? 20 lb x 3 sets x 1 min. x 3 per week or something sound reasonable?
Can't emphasize you have to keep at it. Every day. Oh and I stoped static stretching around September which helped a lot (wish I had listened to this advice earlier).
I still have bad days, but more good days. Still have bad hours, but more good hours now.
Thanks for your videos. They are very helpful for form/progression/etc.
This is a lot to digest and i need to ask questions to get an understanding. We should book a video consult to discuss: Email me - brian@PowerRackStrength.com
Hey Brian i just read back mechanics and looking forward to buy your book gift of injury i saw your mcgill big 3 videos on TH-cam like a month ago and the first day i did it correctly it was literally tough specially the side planks because of my bodyweight cut to one month later i am doing mcgill big 3 regularly with 2 sets of walks a day 20 minutes each and push ups and TRX pullups and now i can do the side plank with a roll over with no pain , now i can roll over on my bed while sleeping with no pain i still have some pain in the leg but i am confident that if i follow spine hygiene, pain free movements , mcgill big 3, walking then my pain will be over soon. I also want to get back to powerlifting as i am only 18 years old . I wanted to ask did you waited to get back to lifting until you were 100% pain free or you started working on the form lifters wedge, bend the bar , abdominal brace while you were in pain. Because my phisio told me don't even touch the barbell until you are 100% pain free
ALSO THANK YOU VERY MUCH TO YOU AND DR MCGILL YOU ARE TRUE HEROES WHO REALLY WANT TO MAKE A CHANGE☺️
thank you
For me, the Big 3 with spine hygiene and time are the only solutions for my disc bulge. Big up for Brian and Dr. McGill
Time and what you do during this time is key. So many people can get better just from reading back mechanic and gift of injury. Others need a deeper dive and help.
Hi Brian, thank you for the video! Could you explain why when you do the McGill crunch, you should bend a knee?
yes
Brian, where do you recommend finding good coaching / specialists that can help recover from a disc bulge? I’ve gone to several PTs in my area and they don’t have any sports focus or understanding to help me identify the cause of lingering back pain after workouts.
We should book a consultation and discuss: www.powerrackstrength.com/consult-brian-carroll/
I introduced the McGill Big 3 into my warm-ups, 3 training sessions ago. Each session I have been hit with a debilitating headache half way through the session, on two of those occasions during a set of squats (once w DB squat, once w belt squat, no back or front squat)
I am also now having a lot of pain in the right side of my traps, neck & shoulder blade. I assume from the side plank. I’ve always had stiffness on that side of my trap/neck and in the shoulder joint, but it is now worse and accompanied by headache. Same thing in the left side of my hip, now worse. Not sure what the culprit is. I hope cutting out the side plank will relieve this, or I may have to cut all three.
I can't say without seeing you do these. We can book a virtual consult and workshop together. -www.powerrackstrength.com/consult-brian-carroll/
Very well articulated as always.
Do you think it helps SI joint pain? Mcgill books don’t elaborate much on SIJ pain. Mention of an SIJ belt is the main point explicitly made. Welcome your expert thoughts on this.
Thank you and it depends. Yes, it does but it might be more than just SI pain. We should book a virtual call to assess. Brian@PowerRackStrength.com
I started doing the big three and it even helped my back. I had to stop beacuse I started getting elbow pain and finger numbness (cubital tunnel syndrome) which was either caused by the planks, bird dogs, or both. I'm pretty annoyed because these are great exercises.
adapt and adjust them
@@BrianCarroll1306 I did. Turns out doing planks on my elbows/forearms was the problem, since the issues started getting better when I cut those out. Bird dogs and the other one are fine, and I'm doing suitcase carries in place of the side planks. I guess I could try the planks on my hands with my arm straight now that the ulnar nerve issue appears to be resolved.
I was talking to my old powerlifting coach yesterday about how I'm continually shocked at what I'm able to do again after I read Back Mechanic. I'm SQUATTING. I don't have pain after every gym day! It's crazy, after years of pain I never thought I'd be here. You guys are the BEST!
Amazing! I'm so glad to hear this. Have you read gift of injury yet?
@@BrianCarroll1306 Gift of Injury just change my life. I know it sounds like an advertising. I bought the book as soon as it was published in Polish translation. Thanks to work on my stifnes I got rid of back pain after squats and deadlifts. I feel much more confident under the barbell. I stopped using the straps and started working on my grip strength. Tips on improving chest mobility helped me get into a much better position under the bar during squats. I used to stretch a lot before. As it turned out, I was weaker and more vulnerable to problems with my back. Thanks to Gift of Injury
I feel better. More confident when lifting weights. I feel definitely stronger.
Thank you for sharing! And so cool to hear
Is there any way to connect with you Brian and talk? I'm 33yrs and my body went through ALOT. It seems I cannot fix my problems and tried Doctors and Physio. 10 years of 24/7pain. I feel it all starts from moving wrong since childhood.
Yep 👍 powerrackstrength.com
execution is kee. bracing the core building stiffness and working what u should work.. ur right most people do it wrong.
Most people aren't getting it right, and sometimes it's hurting them. Many people who criticize the movements have done applied them correctly. I see it every day when I actually cue these same people and see the look on their face. It's evident they have never done them.
@@BrianCarroll1306 using the mgill big 3 since 2012, thats when I first read the book.. its worked wonders was a personal trainer then, now am.a s and c coach. use it wit my combat atheletes.. just works wonders
@@vivinvincent692 yes and I enjoy the progressions too
@@BrianCarroll1306 the big 3 and a few more additions are a part of a periodised program for all.my atheletes.. thanks to doc McGill really opened my eyes on how to do injury prevention.. cheers 🍻
Hey man, are pull ups and chin ups okay? Or bad?
I don't know. Every injury is unique
These exercises did nothing for my back pain after surgery. Plus I have nerve damage
They aren’t immediately good for every back pain client. Some people need to start even simpler. It’s not a magic cure, it’s one piece to the puzzle. Sorry to hear it didn’t help as you wanted. Back pain is multi factorial and requires more than a simple TH-cam demonstration to cure. If you think you would like to try a virtual consultation to get on the right path, check it out here www.powerrackstrength.com/virtual-consultation-faq/
@@BrianCarroll1306 been doing them for 3 weeks straight absolutely no relief but I have damage from the surgery
@@BrianCarroll1306 I did it for 3 weeks with no relief but back surgery ruined me
@@BrianCarroll1306 it does nothing for the burning nerve pain
@@BrianCarroll1306 I'm not going to sign up for that because most likely you'll make me wait for weeks and you'll have no answer
Hello Brian after my sciatic pain i am experiencing some leg weakness i can do 20 single calf raise with my affected leg and 25 with no difficulty with my good leg is it normal or its because of the sciatic nerve
I can't answer this without an assessment
It feels like my legs are weak but they aren’t actually weak..It’s weird.
@@0scarr13 classic sciatica 😂😂😂 well it feels like that because the nerve is trapped ,the moment some pressure is going to be relieved from that nerve you'll be fine
Started the Big 3 in 2020 for R side sciatica. Wasn’t patient so I had surgery, laminectomy and ligament shave May 2021 Now I have sciatica on the left and sometimes the right flares up. I saw Dr. McGill in November and am in essence starting over. So no relief yet. Apparently a had an end plate fracture no one picked up on plus I have a spondy. I’ve got work ahead of me. Hard for me to be my own coach.
Let me know if you would like some coaching help as you progress. Brian@PowerRackStrength.com - follow McGill's advice and let yourself heal until then
do you know if the Big 3 are applicable to a lumbar annular tear?
The McGill method yes
I don’t think a lot of people know how to read instructional books properly and in such cases it could mess the back up even more !
Weird
I can’t figure out why you havnt had a bigger following all this time
I know exactly why: I'm too boring, and not enough clickbait and controversy. But it's ok