3 Core Exercises You Should Do EVERYDAY! (The McGill Big 3)
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- เผยแพร่เมื่อ 19 มิ.ย. 2024
- Brian Carroll is going to take us through the Mcgill Big 3!
These are exercises designed for core stability, and will you ever feel it!
00:00-00:50 Introduction to Big 3
00:50-03:45 How to do a Birddog correctly
03:45-05:41 Birddog Regression
05:42-07:00 Common Birddog Mistakes
07:00-08:10 Birddog Progression
08:15-11:50 How to do a Side Plank Correctly
11:50-15:00 Side Plank Progressions
15:00-19:38 Curl Up
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On the bird dog, thanks for explaining the height of the leg. I’ve always been taught to hold it in line with the back. Thanks!
Thank you so much
There are soo many “Must do every day” so I need 50 hour days.
Of all those “must do everyday” these 3 are the most important. I am a physical therapist and big advocate on the McGill big 3 for core stability and prevention of back injuries.
This remains one of the best explanations of the McGill Big 3 on the internet. The only other correct ones that come to mind are videos by Dr McGill himself, Brian Carroll and the Squat University dude. So many times on TH-cam you see stacked feet on the side plank (wrong) and the foot too high on the bird dog (wrong). The McGill Big 3 repaired my back after surgery enough that I can participate in BJJ sparring. Really good coaching explanation from both gentlemen and proper demonstration from the lady.
Thank you so much
Exceptional understanding and, more importantly, explanation of doing The McGill Big Three PROPERLY.
This was @elitefts, Sam and my purpose.
i had no idea I was doing bird dogs so wrong until i saw this video. I was basically treating it like an upside down deadbug, trying to make it harder by lifting my legs higher in the air. Hopefully I can do these correctly and reduce my lower back pain when squatting
Me to. The planks to.
look up alex bromlex's bracing videos. your lower back pain might be because of improper posture/bracing
Thank you so much
Thanks to Jen and cues I could see exactly what's meant to be going on
Every thing yall do is always great but the one thing yall do no other channels do is address those of us that have beat ourselves up over the years (shoulders, back ect) I real appreciate it
Excellent video, I never really saw the point of birddogs and curl ups and I had been doing side planks wrong. This is top quality coaching!
Unfortunately, many are not taught to engage in the BD, and just point, which is pointless.
Birddogs was the exercise that saved my lumbars.
@@carl_anderson9315How so? please explain, I suffer from low back pain for 7 years and it seems I have to do this exact 3 exercises as BASE but I can barely can gwt myself stable to the base position...
@@Rileyed Thanks man. I don't "care" about fun haha, if its so hard it seems to show my own weakness.. problem is I can't even get myself stable enough to perform reps, I "fall"
This is one of the best breakdowns I have found. I don't know why people try to rush the explanation. I want to learn not see you just do it lol. Thank you because I need it. I hurt my back warming up for a deadlift so I really need to do this right.
thank you
Haven't watched a lot of EliteFTS in a while, but the content you are putting out is a higher quality then I've seen prior, alot of variety in what you guys produce and also extremely informative. Never been a issue with the videos being informative though lol. Can't wait to see all of what you guys do next as a company and your TH-cam endeavors
They’ve put a ton of effort into it and you can tel
Wow, Thank you for this. This is by far the BEST McGill Big 3 i have ever seen.
thankk u
This video literally changed my life by strengthening my back and relieving a lot poor posture related discomfort. Love the practical training advice that you folks put out. This is my new favorite fitness channel.
Great news!!
Did this video change your life, did it really. Come on loser.
Really really appreciate the effort you’ve put into this tutorial. Post injury I needed 1 year off all resistance training (after training for 25yrs). I lost core connection, I lost all my core musculature, glutes, hamstrings, all went to sh*t. Ended up needing a APAP at night to help with breathing. It was all due to instability / core weakness. This video really cleared up the movements tremendously. Thanks team 🎉
Thank you so much
Wow! Thank you. That was great. The three of you are to be commended. That was one of the best explanations and demonstrations I've seen
Really appreciate this video and the detail you both went into. I have had back/hip issues for 6 years and been seen and treated with everything and everyone out there to no avail. I have been familiar with these movements but definitely learned some key things from the video. Can't wait to implement this into my training. Please keep videos like these coming.
Thank you
Dont forget to tell her your gonna do the bird dog
With my experience one of main causes of pain and stuff was the FAI/CAM impingement. Years after the surgery the best exercise I found was the Pallof press. I do that with resistance bands in a solid doorway.
I am seriously the perfect example of many years doing these completely wrong! Thank you for showing us how to do these properly!
best tutorial on these movements I've seen. well done.
Thank you
This is by far the best tutorial on these three movements. There is no question that the McGill 3 are great movements for the cylinder and yet so many online videos butcher the techniques. This video is lengthy, but it contains very good subtle and not-so-subtle cues for doing each exercise.
Thank you so much
Thank you so much
Some great pointers on the proper form and execution of these exercises. They look easy until you perform properly. Thanks for a great primer!!
Glad we could help!
Very helpful. I've been doing these core exercises incorrectly so now have a clue what's going to work.
Brilliant video and well done Jen
I’ve been doing the McGill 3, but not quite right. This is an excellent explanation. Thanks.
Small details are key
Been using these techniques over the last couple months on my CNS injury in my lower back that I've been recovering from for about 2 years now, and they have helped exponentially. This is an incredibly comprehensive video here, such great content.
much more to come
Is it supposed hurt your neck ? I just started doing these just wondering if it’s due to weakness or improper form
@@dylankruse4054 I felt beck strain on the excessive where you lie on your back, but after a while of doing it and really focusing on tightening my core are much as possible, it felt better.
@@dylankruse4054 no, most likely too much flexion
@@MyTH-camChannel707 The form is key
I absolutely need this. Been having lower back issues for years
This is a great start
Do deep squats helped my lower back very well
This is the best explanation of these exercises I’ve seen. Thanks!
Thank you - we had fun
You never realize how wrong most people do these movements until you see someone, who’s actually certified to teach them, cue someone through them.
It makes our job tougher for sure but the cream always rises!
Apparently I've been fucking up side planks
@@paulwhite9242 it happens
Superb instruction detail for the Bird Dog. Thank you!
Amazing detail! Thank you!
tbh i did the side planks with my feet stacked and it did feel like a whole body exercise. Glad I watched this! thanks
I've got alot of spine degradation and after about a year and a half being semi-sedentary and trying to recover various health issues I started training again. I'm actually quite excited about doing these now because I never really did them or did them correctly, I should say for lack of being taught properly. Anything that can potentially help my core stability is going to be absolutely amazing for my overall longevity and keeping from having back issues. I really appreciate you folks making this video.
How is progress going?
@@DannieRay23 Solid so far, I've not had any issues in several months now other than general neuro crap. Other than that, very healthy, I've cycled these exercises into my warmup routine effectively.
This is the best Curl Up demonstration I've seen. I never used to feel it, but now I do. Appreciate ya!
Great news!!
I’m currently doing this and I dont know why I’m feeling it in my lower back, what am I doing wrong, I have disc issues please help thanks
I am doing these exercises to help with my injured back (L4-L5 annular fissures and sciatica) Thanks for going over the form for the bird dog for me. I will be doing the "easy" version for now as I am still quite flared from the injury and it's dragging on and on.
Thank you so much - those are tough to heal
Excellent, very well explained vid. Thank you guys 👊🏼💪🏼
thank you
Great Video - have been slacking a lot on ab/core exercises - will regularely implement those 3 in my Training
They will only help
The detail in this breakdown on the form for these exercises is absolutely first class. Not just explanations of common mistakes but what those mistakes are costing you in terms of the effectiveness of the exercises and of course how to fix them which is something often lacking in other tutorials and for me it's really important to see. Feel like a lot of people may not view this because it's twice as long as a lot of these McGill Big 3 breakdowns but it's with very good reason and you're going to benefit from that extra time. Outstanding tutorial.
Thank you, glad to see this
Really ass kisser.
The birddog helped my lower back issues the most- even though I had to do a very modified version at first, my core was so unstable and tight. That leg stretch is just the best!
Thank you so much
What were your modifications?
Awesome content. Thank you
Yep. Been doing bird dogs wrong. I knew in the back of my mind there was something missing and this video clears it up. They are a very difficult exercise. I find the single limb to be just as hard, if not more so because there is no counterweight of the other limb.
Most people aren't holding them long enough, nor with good form
Wow!!! These guys are by far the best I've ever been able to find!
🙏🙏🙏
This is great. Thanks guys!
Many thanks for your detailed instructions.
Do them!
One of the best if not THE best video on the Big 3
This is an excellent description of these three exercises.
Too many bad examples out there so Sam and I needed to do one
Kick ass lesson. Just found Mcgillis three have had foot, hip and back pain for decades. I have my own stretches that I think work. But I on the floor now following your instruction. Beautiful woman btw.
Way to go Jen!!
Jen is the best!!
Great explanation, this helped me tremendously. My back pain thanks you for this awesome video, thank you so much!
Good video, solid information!
Yup, another learned 71 year old, corrected. I’m in good shape, this’ll improve me❤ thanks
Feeling it is so important in all sports. It took me years to stop skiing with my mind and let go enough to feel what was actually going on with my body. After that I got consistently better and better and I stopped falling altogether.
When is the Elite FTS with focus, trust and strength with the flag on the sleeve available to purchase? Appreciate all the valuable information you all are putting out!
Very good tutorial. Thank You!
People should appreciate how much of their knowledge these two guys are pouring into teaching and coaching these 3 fundamental movements. These exercises are so crucial and from my experience need to be done until you die. You say why. There are 7 universal movement patterns that require spinal stability to be able perform movements with higher loads and demands. If you want to decrease the likelihood of injury and improve strength, aesthetics and performance you need to practice these or some variation of these forever.
3:05-3:11 man, that face and where you were looking had me dead.
I love this video out of 1000s available on this topic.
Thank you so much. 🙏
Thank you so much
Wow you guys are awesome. I have Cerebellar Ataxia and am constantly looking for proper exercises for my core beings that without a strong core, you have no balance
Awesome!
This is great to do show a live example!
Loved this! Thank you. I need a little more detail on the power breathing please. 😊
Great Video! 👏🏾💯
This is so well explained thank you- what a ton of value in this
Thank you so much
Thanks for sharing. Subbed!
thank you guys for the explanation
Great attention to to detail. Super informative. Thanks!
Thank you - there's more to this than healing a back... But great movements more most to try
Very beautifully explained, thanks
Great information and presentation
Thanks bro, I was doing them completely wrong, they feel much harder & efficient now
Thank you so much
The more I learn and do the McGill Big three, the more I think the devil is in the details... but this, on EliteFTS, with Brian Carrol? This is what I wished for
what do you mean the devil is in the details?
@@craigferge4702 I mean a few minor details can either make or break the movement
Correct. When done wrong, they can do more harm than good.
Outstanding video, thanks :)
Thank you Jose. Please share it
Excellent video!! I’m battling DJD, and it never hurts to do exercises correctly!!
Lots you can do to battle this
By far, the best TH-cam video for proper 'big 3' execution. Thanks guys, I'm spamming all my friends with this vid.
Send it far and wide. Thank you
Great video! I plan to try these out!
Give them time to perfect
excellent.....it help me to correct a bunch of errors....tks
Great exercises to strengthen the pelvic floor
amazing info here. thank you!
Great video!! I've been trying to strengthen my lower back as age and years of lifting have taken their toll. I'll try this as part of my warmup.
For many people, strength isn't the issue but core endurance.
@@BrianCarroll1306I was shocked by this realization. The Biering-Sorenson Test showed me that back/core endurance is hugely important. I’ve been lifting for 38 years with right side lower back pain. I thought strength was the answer, but for me it was a lack of endurance. The Big 3 and “Foundation Training “ have helped immensely.
Love that video !!!! Thank you guys !
Thank you so much
so excited to see eliteFTS vidoes in my feed again.
20 years plus of great content.
Credit to that Nice lady 😊
Good content, the core is super important.
Yes and this is just the surface as it’s more strength training -centric
Great Stuff!
Practice
Great video great tips
Thank you so much
I have been doing research as I haven't realized any relief from the 3 PT visits my insurance covers. These 3 excercises have been highly recommended but my concern is the aggravation of the bulging discs in my cervical spine while I'm doing exercises for the pain from my bulging discs in my lumbar region. I cleaned houses for 30 years propped up by vicodin for the last 10 until the opiod laws changed nd I literally hurt too much to work. Forced somewhat retiring actually helped because not putting my body through trauma every day my pain lessened and I do not miss the mental toll opiods took on me. Now I'm 52 and I just hurt all the time because I went into a depression and stopped doing anything. My body is so weak. I'm now ready to start doing the work but many excercises and stretches for low back pain aggravate my cervical spine and I get pain and numbness in my right arm. This is is terrifying, before I was forced to stop working due to pain several of my fingers were mostly useless from cervical nerve compression and I thought it was permanent but the feeling has mostly come back...until I make the wrong moves! I wish I could afford a good physical therapist but in California once I pay rent I'm lucky to afford gas and food! I am willing to do the work but I don't know where to start, I would be willing to pay for a session with a therapist that could look at my history and give me a blueprint of how to do this on my own, but how do I even find that person? I just ordered Back Mechanic and I'm excited to read it but from the reviews it seems to focus on low back pain, do you have any suggested reading? For years I thought I would just end up being a shut in from the pain but the more research I do I am feeling hopeful to find my way to a more productive life if I have the right map!
Not uncommon unfortunately- Thank you so much
Kia ora from Aotearoa/New Zealand - Instant beneficial relief from following your advice - thank you so much - Nga mihi : Mike
Best explanation I've seen so far
Thank you so much
Woo that was awesome 🙏
We loved it
Fantastic detail
Thank you so much
i do this.
improved core strength and muscular reeducation / coordination
Consistency
Great content!
NATe
Nice video on the McGill Big 3, was doing some things wrong so nice :)
Thank you so much
For the curl up, I use a rolled-up towel under my low back, rather than my hands. Shoulders are too tight (internal rotation). Works equally well. Excellent tutorial, great detail. What do you suggest for hold times, reps, sets? I believe McGill suggest sets of 10 second holds on the plank? He said longer is not better.
It all depends on your goals and capacity.
8 sec to 10 giving all you got
This is excellent, thank you for providing such good direction on important movements!! I've shared this video widely with other sore lower back friends.
Remember, these exercises are not a remedy for back pain, but core endurance builders. More needs to be investigated to cure back pain
This was amazing:')
Spread the word!!
Thanks guys for a great and very thorough video. My side planks are looking very sad! Not any more though.
It takes time, but you can build them up
Thanks guys (and Jen), you gave me missing details to do it right.
yes
Thank you
Great stuff
Thank you sir
Elitefts is the best. So is Stu McGill. All good stuff
yes
Excellent detail. How would you modify birddog when knee arthritis prevents kneeling?
I wish I found this video 2 years ago, amazing positions for pain relief.
Never too late
Thank you!
Great explanation and demonstration. Every time I've seen the bird dog taught its overextended and lose so I've been doing it wrong for a almost a year now and wondering why I'm not really seeing any benefit.
yep
Great instructions.
Thank you