3 best exercises for reducing lower back pain: The "McGill Big 3"
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- เผยแพร่เมื่อ 29 มิ.ย. 2024
- The McGill Big 3 consist of three exercises that build core strength and low back stability. They include the McGill Curl-up, Side Plank, and Bird Dog.
By including these core exercises in your warm-up, you'll effectively prepare and stabilize your hips, back, and core for heavy compound lifts like squats and deadlifts.
Many lifters perform the McGill Big 3 exercises to prevent and fix low back pain.
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Zack Henderson is a strength coach in Nashville, TN.
He enjoys working with students of all skill levels to become stronger than they ever thought possible.
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0:00 Dr. Stu McGill
0:47 McGill Curl-up
3:23 Side Plank
5:22 Bird Dog
6:30 McGill Big 3 Programming
More core exercises for lower back strength ---> th-cam.com/video/Rl54xj0xR04/w-d-xo.html
So good to see someone teaching it correctly. The Bird Dog in particular seems to be done wrong, with people putting their back leg too high.
Thank you for the condensed tips!
Great one, Coach! Thanks for getting this out there. I use parts of it really often personally, as well as with my crew. Well thought out, excellent demonstration, and great pacing. Keep it up!
Thanks brother!
Thanks🙏
Thanks Zack! It's interesting that the RKC teaches the bird dog with an elbow to knee variation with lumbar flexion but I do notice more stability with your hand to knee bird dog.
Yep, much easier to keep a neutral spine. Plus, I'm referencing McGill's material directly.
They are good, but why they have to be so difficult ?
You may have said this and I missed it why do you keep one knee up for the curl up? Also does it matter which leg
Helps to increase drive into core engagement plus makes up for hip extension discrepancies. Do both sides.
Can i do this with si joint pain😅