The McGill Big 3 (HOW TO DO IT CORRECTLY)
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- เผยแพร่เมื่อ 29 ก.ย. 2024
- The McGIll Big 3 is a combination of 3 exercises designed to enhance core stability! Collaboration with @SAMOKFIT.
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#McGillbig3 #core #abs
50+ chiropractor appointments and nothing. 1 short and my back is painless
Yeah well a chiropractor is like taking painkillers at best, a temporary relief. He cant make your muscles stronger, which is usually the problem.
@@gvngbvngiggy correct.
You most likely have a joint instability issue. Keep doing these and do not do dead hangs they create more instability in the spine
Chiropractors drastically overstate what their adjustments can fix. They have a purpose but most chiropractic is a crock of shit!
@@microsoft790 agreed
It’s easier to go to the bathroom after doing the McGill big 3
Finish off with the big 2.
@@Gamer-Goddess 😂😂😂
Can confirm
@@Gamer-Goddesslmao
🏆comment.
Do you breath in with your mouth or nose?
how often should we do this?
Wrong, you don't push the neck forward, you push the upper torso forward with your neck following it. This will injure you
This literally fixed my lower back and squatting no lie. Bracing, compression, and stability is everything! Squat university is unreal!
This gives me hope. Low back pain has destroyed my life :(
I don't wanna be big trouble but this is like all physio gives you to any back pain
😅ll
How long did it take you to notice a difference?
1st time hearing of this. I had a spinal fusion in 2014 and really miss lifting heavy weights. My sports doctor said my hips are tight and that's why I'm hurting and he wants $1500 to show me the exercises to loosen my hips. Maybe I'm alone on this one, but I am not a rich man. 😆
What a crook
1.5k??? Oh nah
Disgusting bastards, putting prices on. Health like this.
LMAO THATS NOT A DOCTOR
th-cam.com/video/czrGBSJQjR0/w-d-xo.htmlsi=8BnWZk1pKrcF2-tX
Lower back no longer painful but goddamn my neck hurts like a bitvj
Omg same here
Yes the neck might hurt a bit at the beggining, but overtime the muscles in your neck will strenghten like any other muscle and it is going to be much easier
It Will go away over time nothing you doing wrong
I just started and my neck feels like is getting torn off at 10 count also took two hours to learn what bracing the core and how to do it😅
I think we have weak necks. The videos i've seen show people lifting up their head without extending it. The only way I can get my head to be off the floor is by extending it.
I read McGill's The Back Mechanic, and he says for the modified curl-up, you should raise your shoulders and elbows off the ground too, not just your head.
I just did it and yes, it feels best with hands together behind head on ground, elbows flared toward the ceiling and shoulders coming up a little while trying to keep head “back” looking towards ceiling. Can extend my legs for reps or isometrically to make it harder/complete the lower core.
@papabear1714 back mechanic specifically says not to put hands behind your head at all. They go under your back.
This variation is good for people who are at the very very beginning of rehab. Should work up to that elbows and shoulders off though for sure.
Not to mention the bird dog... is the arm and leg not supposed to be parallel why is his foot just barley off the ground?
@@TwistedPsilo Nop, that's the superman. It's not the same, the bird dog puts less pressure on the spine
I have done them daily for a week and honestly my body feels SOOO MUCH better, feels like I can move my body so much more freely and with energy :)
How many set and reps?
6-4-2, 20-30 sec before each set.@@bhrnswn2748
@@evilleader1991 what do you mean by 6-4-2? Do you mean for the first srt you do 6 reps, then next set for 4 reps, then 2? With 20-30 secs in between?
Yes :)@@shroomjak200
@@shroomjak200yes each rep a 10 second hold with a descending rep pyramid
These are harder than they look tbh. Especially the first exercise.
Legitimately shocked. My lower back is better after doing this than anything else I’ve tried in the past few years. Thank you so much
Little sweat!!! Its pouring down me when I'm done...especially after the bird dog 😅
Guess I must be doing something right!
Or you're very unfit
Hm slightly different than the description’s in Rebuilding Milo 🤔 but glad to catch these *new* cues thanks Dr. Aaron Horschig! Keep up the good work 💪🏼🧠
Milo is wrong
@@mountfairweather Why?
I have a question: were you just squeezing air out in three pulses? Or were you alternating in and out in pulses? I couldn't tell just by listening. Thanks.
I think he does short breaths in and out with his belly full of air.
I couldnt even walk to the gym without almost dying of pain. Did this ONCE and it made such a big difference, also did the hip airplane ton"unlock" my hips. Thanks doc!
What's the hip airplane? I haven't seen or heard of this yet. Glad you're feeling better, too 😊
I've been more active lately and my back has been killing me. I'm glad I know about these, going to start doing them daily to help strengthen the spinal stabilizer muscles.
It's been a month. Seen any improvement yet?
@@randomnumbers84269 Got sidetracked because my landowner sold the house I'm renting without telling me. Once I move into a new place soon I'll actually have space and will put this into practice. So far though this summer Jefferson curl''s have completely changed my back so that's already good.
Any improvements?
Any improvements?
Any improvements?
These exercises are simple but they are very hard to do it right, they are not easy exercises
So when performing the bird dog we're bracing the core nonstop for the entire 6 reps?
You're bracing your core always in each of these movements (and should be in any lift)
Is there a reason why in the first exercise one leg is bended and one straight? Should we swap them around or alternate?
Mcgill saved me from spinal fusion surgery 🎉😊
Should you use power breathing in loaded exercises as well?
Yes, it's important to create torae stifness during a loaded exercises, so you maintain form while executing them
@@dragonknight4982 how many torsos do you have bro? Talking about torsae
@@nk-dw2hm 😂😂 good comment bro, made me laugh
good question
Anyone else find this not very comfortable to do. Like they’re hard to do and don’t feel like any benefit.
Like breathing and flexing for a “core of iron” while laying on the ground? Is that really any better than planks?
This is legit, been doing it a few times a week for a month and my low back has never been this pain-free. Thrown it out 3 or 4 times (guessing a bulging disc around L4-L5) and this is helping my confidence to do deadlifts and squats again
Man I keep doing these and I’m not finding any relief. Are these comments glorified or what the hell am I doing wrong
so in the modified curl ups only the neck cervical vertebrae goes up or also the upper thoracic ones, meaning the shoulders disconnect from the ground?
This just doesn’t work after awhile
Are you exhaling or inhaling with the noise?
I don't understand why you raise just the head and not the shoulders. If it's to keep pressure off the back, then why raise the head at all? Is it even possible to maximally shorten the abs without lifting the shoulders? Genuine question.
I'm having a sore neck after the first one
I need more specifics. What is the purpose of the hand under the back? Should I be pressing my lower back into the floor through my hand? What is pushing “laterally” as opposed to any other kind of push? Can I do these every day? What about stretching?
I believe he said to use your hand as a check that you're in neutral spine position.
Thanks for the breathing tip! I was messing this up.
Everytime i do curl up i get neck discomfort. Any suggestion?
Tuck the chin
does the modified curl up actually work? I feel nothing
Soooo how long and how many reps? Just infinitely do it until the core becomes iron? Also a little sweat? I basically ran a marathon.
you didn’t explain the sets very well
Been doing McGill big 3 for months and my back is getting worse. I don’t understand how I’m supposed to desensitize my pain, is there anyway to do that? I’m losing my mind with this injury. It’s ruining my life. I wouldn’t wish low back pain on anyone
Sometimes the issue is beyond core stabilization... see a doctor and know what the cause of your pain is
Low back should only hurt if your core isn't stabilized properly, sounds like your hip flexors are working instead and pulling on your lower back
ATG split squats focusing on lengthening your back leg hip flexor and seated good mornings for strengthening the lower back were two game changers for me
Stop doing something if it makes it worse. Get a proper diagnosis and completely avoid movements that aggravate the issue. This may mean that you need to stop sitting or bending completely. Only stand, walk, and lie down.
If your pain is from a disc bulge then only time and not re-injuring it will be your only hope in not healing it, but getting it pain free. Disc damage will never heal.
As for the McGill Big 3 and every other fucking method online….. they don’t work. It’s only time that can ultimately take away the pain. Could be 6 months or 10 years. Could even be never. Everyone is different.
McGill does say if you do something that causes pain, stop doing it. The Big 3 are a good safe way to strengthen the core, but not if they hurt you. You may need more time to desensitize. Brisk walks and belly breathing will be your best options.
Have you had an evaluation yet on your injury? I’ve seen everyone from chiropractors to spine surgeons. I even hired a McGill Master Clinician which cost me thousands of dollars out of pocket.
I’ve read all the books, Back Mechanic, Gift of Injury, Treat Your Own Back. I can tell you the book that helped me the most was John E. Sarno MD Healing Back Pain: The Mind-Body Connection. Contrary to what many experts argue against, including Dr. McGill, in my case my brain was no doubtlessly contributing to my lower back pain. It wasn’t just tissue damage that was causing it. This book helped me a great deal.
Trust me when I say this, I know what you are going through. I understand you.
@@brentranke7528 How is your back pain now?
When I do the bird dog I can do my left leg but when I do my right leg I have horrible balance and my right lower back hurts. I feel like I'm turning my left leg inward when my right leg is up and it feels really weird and difficult to try and straighten it.
Maybe your right glute isn’t working properly, causing the right side of your back and the left hip to try and stabilize your body, since your right hip isn’t doing the work. Maybe try adding in some glute activation exercises before doing these.
Thanks Dr. Horschig, I've been meaning to write you a note to ask about breathing during these exercises!
I find myself breathing pretty shallow when I'm braced, whereas it looks like you are able to stay tight and breath deeply. Is it okay to relax a little to let more air in?
I haven't tried power breathing yet - so maybe that's the key I'm missing.
Same here
It hurts to do any of them
In the modified curl up, do you switch the extended leg? thanks
I do 3 with one leg, then 3 with the other. So far so good!
Thanks for you’re great content and easy to understand instructionionals.
I’ve incorporated the big 3 to my daily routine and pre workout routine for a reoccurring lower back injury. They are a huge part of why I am pain free!
I've tried an even more challenging version from the bird dog version. It was fun, but quiet tough. Just remove the floorstanding foot with increasing the knee flexion. This version is most likely used in functional kinetics therapie
I must be doing somthing wrong in the modified curl up. It feels way too easy. Not sure wat im doing wrong but it feels like all im doing is laying on my back and lifting my head. Id like to say years of rock climbing has made this move too easy. But this guys so much stronger than me, makes me think im doing something incorrect
Is it normal that I feel kinda light headed after doing some of these ? What might I be doing wrong?
Drink more water
Hyperventilating from power breathing??
Gonna comment so I can save this
But how many reps for the modified curl, and you don't mention reps or hold time for the side plank?
6-4-2, hold for 10 sec each rep and between sets maybe 20-30 pause.
@@evilleader1991 TY!
0:16 - It looks like you've switched which leg is bent between shots. If your right leg is bent, under which side should your hand be? Thanks :)
I don't think it matters. The hands are only to check for movement/support and there should be no difference side to side.
Done the first one once and already feel better than I have ever felt. Thanks for this
Curl Ups feel kinda weird in my neck. I tuck my head towards my chin and dont raise it much but i barely feel my core
@@LBergin84 same... my neck is shaking and i feel nothing in my belly.
maybe try focusing on lifting your head through core instead of neck, you should immediately feel your core working hard
how many „reps“ how many sets, go to muscle failure and how often per week?
Do you smash your lower back against that hand underneath of you or is it there to be sure your back doesn’t come down? It seems harder to tense up and smash that hand but not sure if that is correct.
Could you explain what is this exercise utility, core favor?
It’s easy to do the movement, it’s hard to do the intraabdominal bracing cause it feels like there is a lot of pressure
Do you recomend these 3 exercises after 4 month of lower back surgary ?
Hey you should update to reflect the Russian pyramid layout. Stuart McGill recommends doing it that way specifically. It’s 3 sets of 10 second holds for each movement/side, then 2 sets of the same, and finish with 1 set of the same.
Thank you for this comment. I have not seen any videos on The Big 3 mention the Russian pyramid layout that McGill goes over in Back Mechanic.
@@Natasha-ww7jj if I were you I would order The Back Mechanic by Dr Stuart McGill. It’s a must read if you have back pain, and shows you these excersizes. I’d argue that the first modified curl up in this video is not exactly how he says to do it. It also shows how to progress these excersizes.
@albickmann5539 I already have. Which is why I replied to your comment agreeing with you.
I don’t quite understand how you incorporate that breathing in the side plank and bird dog
Can this exercise help hernaited disc?
But how did the McGill big 3 help this guys back injury? Isn’t this used for injury prevention?
After an injury, you have to rest for a few weeks so it heals. After which, the mcgill big 3 is used for further injury prevention. It's a whole process that includes more steps, outlined in The Back Mechanic by Dr. Stuart Mcgill. I'm guessing Aaron didn't have time to address the whole thing in this short
This guy is a higher entity gifting us profound, body and spirit binding, simple powerful healing ❤
Big love 💕
6 sets of 10 reps for each exercise, and how many times per week?
Am *definitely* sweating after a couple sets of the Big 3
When should I do these? Right in the morning when I wake up?
Before exercises
What if these exercises recreate my pain
My understanding is that you should not continue doing them and either give yourself more time if it was a recent injury, or if it's been a while see a physiotherapist (not a chiropractor) to diagnose
@@jasonhogan1614 injury was over a year ago. The diagnosis was basically a lateral instability. I’ve done my exercises and it got better for awhile but I re injured it and now I’ve been having consistent flair up’s.
I did the first exercise in the gym, and they thought I had a stroke.
Do i have to switch my legs and arms around for these?
how many sets. i don't have any pain but want to start
But my next question is How do you stiffen the abs ?
Doggy style is easier after the big three. More stability.
What is meant by a breath “that expands laterally”?
A again nothing the finger position, he is asking that you not only raise the belly in that breath, but that you feel the core expanding to the sides (laterally) as well ❤
I do these or the lock big 5 everyday.
This is not the correct way to do it, curl up too much neck movement your scm is blowing up, there is spine twist in bird dog your shoulders are not on the same plane
On spot.
It's now more of a Sterno/neck exercise instead of the abs.
Also , same compression as in doing crunches.
@@Ve-suvius thank you! Few understands
@@nathlindemann381
I read myself into exercises from Stuart McGill. His train of thought.
Though he curl up doesn't do anything for me. I just can't feel it.
I do planks though, Done the ab wheel. But that exercise has a thin red line for injury. Not worth it for me. Side planks and bird dog's I also do . Good exercises.
There's a lot of discussion whether bending the spine is bad for ab exercises. Different trains of thought.
Serge Nubret did an hour of ab exercises. I think sit-ups was his main exercise.
Or, he did an hour of sit-ups. This is also possible...
It's a difficult exercise. Imagine standing slouched, and now stand tall and neutral. That is essentially how you want to prime movement for the curl up. The shoulder position is also difficult as it requires serratus anterior and lower trap coactivation to stabilize. If you are determined to do it I can give some advice & cues.
@@nathlindemann381
Nah.
I have been thinking about that exercise.
Tried it in several ways, I didn't feel it.
I'm of the thought, if it's that difficult to make the exercise work.
Is it really useful to try to spread it to the crowd, when the margin for error is that big?
I rather do a plank or lying alternate leg raises.
No need to lift the shoulder off the ground and chances of compressing the interverbral discs .
Though you have to watch the low back with leg raises. That's a fact.
My one side of lower back is paining what can be done I have stopped lifting from around 2 months
Find exercises to loosen your hips. See my comment above.
his abs are split apart. Does he have Diastasis recti?
What even is this bro I don’t get nothing
When I try to do the first one (curl up) I don't feel like I'm doing anything. I don't feel any strain or difficulty. What am I doing wrong?
My core and lower back are ridiculously weak. How many sets and reps of these exercises should I be doing to strengthen those weak points?
I can’t bend my wrist… works on the knuckles right?
For sure.
Some people have short arms, other have long arms.
Same situation as doing it on knuckles. It makes the arm a little longer so to speak.
Reverse crunch, jacknives, and planks are better than these. Throw in pushups and russian twists on top when youre ready and your core will be shredded in a month
My spine is straight. I don't have the natural curve, at least for sure, at my lumbar section (shown through MRI). Do I configure these exercises if I decide to do them? Maybe not put my hand underneath me at the first exercise because it is going to overextend my spine?
How does the power breaving from stomac vacums? I know they are diffrent, but an indebt vid would be super cool. I was instructed to do similar exercises gor post natal recovery and I am worried if I do THIS incorrectly it will work havoc on my pelvic flore as a woman who had kids.
6x 10s per each side but for the first one lying too?
So a total of 6 minutes before warming up for heavy lifting.
Exactly what we are doing on rehab, but mixing it up with stability balls and elastic bands.
But now I know why we doing these. I love the explanations.
exactly what i was looking for… didn’t know i already knew it! but the specific techniques demonstrated is essential
I have this pain like 4 month. im doing this but not really often. Now i feel my pain slowly gone. Thanks
Sorry for my english
Don't you have to push down on your hand with your back? That's what I thought. To create the tension
Every time I do the first movement, I shake crazy, maybe it's because I did it wrong. Thank you for the tips.
You're most likely shaking because your core is weak in that position. More you do it less you will shake.
The shaking is apparently muscular amnesia or something. The muscles need to relearn or even just learn the movement to create the neurological pathways that understand and carry out the movement. That's what I read, bad description.
Hm the first exercise is wrong. In the book is written, that you should lift your shoulders a bit. You just raise your head.
Oh, i thought that it was just me who sweat whole doing bird-dog, i thought that i was just being unfit.
I did the first exercise for only a short time and my back feels more stabilized with less pinching pain.
I know for a fact I’m doing this wrong bc I don’t feel shit but at the same time I don’t know how to do it right it’s so frustrating
For the first one, do you have your hand poking your abs you in the same side your leg is up?
Great video, should these be done everyday or on off days?
Everyday. Especially right before lifting is good. Wakes up the core muscles so they’re ready to stabilize the spine when lifting.
This is very helpful thank you! Just curious, how and why does this work exactly ? Please make a video on that.
Should you activate core laterally during all exercises including core?
I do these with all my clients :) thank you so much
My mid back (thoracic part) hurts while doing the first exercise. I have a bit of scoliosis could that be the reason
I’d look into working to correct that minor scoliosis whilst trying to work on these. To get more awareness of your thoracic spine, and lumbar and how to move them, I’d recommended checking out move U to build some awareness then trying these again
The bird dog gave me sciatica pain and made me immobile the entire day .. 😢
Do you switch sides for each exercise during a set? Or should you do one set on one side and then switch?
Wonder if this would cause more pressure on the sciatic nerve?
These exercises are to help you stabilize a rather unstable spine
Might be possible depending on injury. Been doing some of the HASfit exercises last two days which has helped me a lot, considering it’s been almost a month and my first week was me on the floor literally crying. Grown man in awful pain.
Do what’s good for you and if it causes pain don’t do continue it.
Do not let pain also be a thing that deters you or you’ll never move and it will get worse. Experiment gently. Be patient with yourself.