(Do these daily) The McGill Big 3: Full Breakdown with Brian Carroll
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- เผยแพร่เมื่อ 14 พ.ย. 2024
- 1) 0:50 Birddog
2) 3:54 Side plank
3) 7:04 Curl-up
The most misrepresented exercises on the web (almost).
Here’s how to do them. #mcgillbig3 #backpainrelief #backinjury #birddog #sideplank #situps
Brian Carroll's Website: www.powerracks...
Back Pained and want to return to lifting? Or need some guidance?
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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.
New content every week!
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1) 0:50
2) 3:54
3) 7:04
Back Pained and want to return to lifting? Or need some guidance? Schedule a consult with Brian: www.powerrackstrength.com/consult-brian-carroll/
Brian and Dr. McGill’s work has been changing my life the last two months. I literally cannot recommend enough buying gift of injury and getting 1 on 1 coaching with Brian.
Awesome!
As an older person just embarking on an exercise program for low back pain, I found that the Regressive Core Program (sort of the Beginner’s version of the Big Three) and as outlined in detail in Lysander Jim’s book “Specific Spine” was invaluable. I was so frustrated because I could not properly do the side plank or the Bird Dog. The Regressive Core exercises are the perfect substitute for true beginners.
This is the BEST video online for learning the McGill Big 3. I watched several other videos that teach it incorrectly before I found this one. It's gold!
haha, thank you
You know what, despite his accomplishments, this man is so humble. Excellent delivery of content. Thank you so much for making this available.
I appreciate that! spread the word of the channel for me pls
This is the definitive guide to the McGill Big 3. Thanks Mr. Carroll. You have reminded me that the routine done every day creates stiffness in the immediate 2-4 hours following. That’s great for my golf and pickleball. You also educated me that it’s going to create a residual stiffness that stays with you if done daily. Stiffness. Corsette. Residual. And having Brian Carroll level discipline.
Glad it was helpful! Yes, that's excellent news. Let me know if you would like to create a program together or work through some issues. I do virtual consults. BC
This is the best video I’ve seen so far on the Big 3!!
Thank you!!
It’s truly amazing how many trainers coaches whatever totally screw these exercises up. Thank you so much for this content!!!
Thank you. Many won't even have their client hold for time
I finally understand how to do and coach these. This is definitely the best video on these I've seen. Thank you!
You're so welcome!
Great videos my dude 👊🏼
Herniated my L5-S1 (9mm) and started doing core work IMMEDIATELY + a lot of walking everyday. I’m at the 2 month mark and I’m at about 80% healthy.
The Back Mechanic is what I’ve been abiding by. You HAVE to move your body (obviously avoid painful maneuvers) and you HAVE to strengthen that core.
Wish I could hit a core workout with you bro, nobody does this stuff at the gym.
How are you now? Back to normal?
@@gagecollina3423 Yes I’m back to normal, but I ended up having a Microdiscectomy.
I went about 6 months before giving up on physical therapy, I think my herniation was just too big.
Tell you what though, I still do a ton of core strengthening workouts regularly and follow Back Mechanic.
@@FatNinjaTurtle I just had microdisectomy surgery 3 weeks ago so far so good. At what point after surgery did you start implementing this?
@@benjaminstopper8401 I started when I hit week 6 post surgery. When I said immediately I meant as soon as I was done with the 6-week “no bending lifting, or twisting orders from the doctor.
I also did a lot of planking. You’ll notice you feel much better by the week. Hip hinge whenever you lift things so you get used to using proper techniques. Don’t go back to bending at the waist, you don’t wanna go down that route again.
Good luck
@@FatNinjaTurtle thanks a lot appreciate the insight!
Hi Brian,
I stumbled onto Stu McGill over a decade ago, and have used that routine as my warm-up every day that I do a w/o routine(5 days/wk). It has basically fixed my chronic back problems. I'll be 73 in 10 days, and wished I'd learned this routine when in my 20's. I did learn your refinements that I'm anxious to try; raising the foot and head during the curl-up.
I've found that the warm-up using a cat arch(stretch), gently, as Dr. McGill advised made the movements less stiff to start. I also do them in the reverse order you have them listed. This was very helpful and I subscribed to your channel. Thx. GT Sipe
great!
Coming back off a bulging disc and sciatica. This is the best walkthrough I've found so far. Cheers Brian.
glad to help!
Love that you can follow along aside from the last set of curl up
Fantastic!
Best explanation and demonstration of a simple exercise I have ever seen. Thank you.
Glad it was helpful!
Just ordered your book Gift of Injury off Amazon. Have had bulging discs in my L2-L3 and L3-L4, and herniated discs in my L4-L5 and L5-S1 for over 2 years now and been doing anything I can to avoid surgery like some rehab and radio frequency ablation shots. But I’m gonna work on using your methods from now on after seeing all your videos
Thank you - hang in there. you can also book a consult with me: Powerrackstrength.com
I've been doing bird dogs for years, just followed the instructions in this video, and managed 3 per side and couldn't do another one!! Bloody hell theure hard when done correctly. Many thanks for this video.
Great
This is the best McGill Big 3 instruction I've ever seen. Thank you Brian.
I wish I would have found your channel before now. Liked, Subbed, and Bell Rang
Thank you - glad to help
My guy you are built like a silver back. You bird dog was more gorilla dog! On a serious note thanks for the great teaching and sharing your knowledge.
I appreciate that
I love the fact that she raised the wrong foot on the power curl - it showed that you were coaching someone right from the ground up as a beginner. Non-staged videos are the best
Absolutely!!
This is the first video I've seen where someone explain to lift the extended leg during curl ups. I've been doing these wrong for weeks.
Great news
Thank You Brian
Thanks for the video sir.
My pleasure
1 million subscribers very soon 🙏
Thank you!
Great video! I was raising my leg on the bird dog too high. Thank you!
You're welcome!
Excellent material and great delivery as always! Thanks Mr. Carroll
Thanks Curtis
I'm sure when I commented on your Elitefts video you said 'there's no better big 3 tutorial online' or words to that effect, this is at least as good content, great video mate
Bro that was up until NOW!!!!! Thank you
Videos are so good now. You’re gonna have to start charging for these, big bro!
Just sharing what I know. To help my current and future clients. But it won’t be this way forever
And thank you G
Those are really good verbal cues. 👋🏻👋🏻👋🏻
Glad to hear it!
Thank You passing on wisdom and technique.
Glad to help
Thanks for sharing how to do these exercises properly!
You're so welcome!
Brian is an excellent tutor
Why thank you
Thanks, that was very helpful!
Great!
talk about world class!!
Thanks
great video!! 😀
Thank you
thank you for this
No problem 😊
Really great breakdown
thx, hope it helps
Brilliant. Brian Thank you I am sharing it on Twitter
Thx king
Thanks for the explanation
Glad to help
Hi Brian, I love your channel. I have a disc herniation in my thoracic spine and the "Back Mechanic" has become my bible (e.g., walking program, Big 3, improving posture, etc). However, I do find that Curl Ups ramp up my pain a little, even though I avoid the mistake of lifting my head too high (I think I am very flexion intolerant). Can you recommend an alternative? "Stirring the Pot" using a exercise ball instead, maybe?
I would be doing you a serious disservice consulting you in the comments. I need time with you
Great videos, all, Brian. Back Mechanic is shipping for my birthday. Gift of Injury to follow after that! I notice that you do Bird Dog with your fists (rather than palms). Is this to protect your wrists or what? Thanks.
I like my knuckles to be coarse.
As others have noted, best demonstration I've seen of the Big 3. On the curl up, how would you modify that for tight rotators? My shoulders are too tight. Rolled-up towel under the low back? Thanks!
Shoulder rotators? See the latest video
1:19 I hear this in my head every time I do it 😂. Thank you very much for the free help, God bless! 😀
Honest question: does that make you happy
Or sad?
@@BrianCarroll1306 For the first few months it made me sad because I could barely hold it for 5 seconds (and I was sweating already). Getting to 10 seconds honestly felt like a PR. Now it makes me happy because it reminds me of my patience to get here 😀.
@@sekiryuutei2680 haha Good luck, thank you
Thanks!
thank you!
How does one truly knows he does the moves 100% correct? I do understand the idea of mechanism of those movements but being SO weak and with stiff/shortened muscles. How can I assure I'm doing it correctly and not even worst? Because you're so RIGHT, every coach at Gym and at Physiotherapy thought me to do the Bird-Dog the exact wrong way, Legs way up, no control on the hands, and im like, I know im very weak and this should be very hard, but with how they teach me its not hard, because you don't really work on that "cross section" called the lumbar area and core.
Please check out my website: PowerRackStrength.com
Hi Brian, great video. I teach continuing education in Texas to Chiropractors. May I use this video as part of my presentation? Thank you for your consideration.
Sure
Thank you! I will add a link to your website.
Thanks Brian!
Thank you
Thanks for the video..watching your video from India. Is some pain expected just after the exercise?
Thank you sir!
Ty
Hey Brian, thank you so much for this training! During exercise 3, when I put my hand under my lower back, should I push them down with my abs/back or they are just as a precaution?
Thanks in advance!
They are there to support the natural arch of your lower back
@@BrianCarroll1306 thank you so much!
Thanks for the vid, sir. One question: For the side plank on my right side, I'm having trouble with the weight going through my right arm and shoulder (it's painful at times on that right side). Are there any other movements you can recommend to take the place of the side plank? Also, without someone supervising my form for the side plank (or for any of these movements), I'm afraid I may be "picking the scab" instead of rehabbing the area. I know you do online consultations, but do you offer "form" critiques virtually? I'm very committed to doing these exercises or any movements that you or McGill recommends every day. Thanks man.
Hello, yes I do many of these a week. Let's discuss in a call: email me here: Brian@PowerRackStrength.com. I'll do my very best to help. If these exercises are not done correctly, they can stand in your way of progress.
Thank you! I can talk you through them. BC
Always feel pressure in my neck for the McGill crunches. Don't know what I'm doing wrong.
Sounds like you are doing them incorrectly. Review the video and make less head movement.
Same my neck feels strained
I think a bit of strain is normal as the muscles are active doing the exercise. For those specially sensitive maybe they could do a wall head plank and gradually progress as holding is tolderable?
I'm new to the McGill sit-up so sorry for the basic question. Do we push out our tummy or tighten it? I have lower back pain so I'm hoping these exercises help. I've always tightened my tummy during ab exercises.
Out laterally - as shown at 4:00.
Highly suggest books back mechanic video enhanced and our joint book Gift of injury. Exercises won’t likely take away your pain. There’s more to it - see the most recent video series with my dad. I also can help guide you: www.powerrackstrength.com
powerrackstrength.myshopify.com
@@BrianCarroll1306 thank you for that. I have ordered The Back Mechanic. Hopefully it will be here tomorrow. I just discovered Dr McGill on the Peter Attila podcast. I’m really hopeful. I’m an Engineer and so is my husband so we love his approach.
Nice video. Thank you. The only issue I see with her form is her head is forward and not aligned on the side plank, and head position was not mentioned in the birddog. Does Dr. McGill address these? I mention. this as I need to personally pay attention to my head and neck when I lift.
Thanks for the tips!
Hi Brian, i tried "stir the pot" exercise and it's amazing. My question is - can i substitute curl up by stir the pot in my daily routine? I feel that exercise much more better. Thanks
Absolutely. That is up to you. Both have their place and time - when that is, is up to you.
Thanks
No problem - so many videos showing the wrong instruction for these movements.
@@BrianCarroll1306 You got that right buddy
What about incorporating front planks or replacing the curl up with a front plank?
It depends! I suggest checking out Back Mechanic as it will give you all the different options and variations for your specific needs!
Thank you for sharing your knowledge! This may probably sound like a stupid question, but by saying “push the earth away” you mean push your fist forward and your heal back horizontally? Or am I supposed to create downward force to the earth in some sense?
You want to be pushing through the arm/hand on the ground as well! Push the earths away with the one hand you have on the ground!
@@BrianCarroll1306 Ah! Thanks a lot! The big three really takes most of my pain away for an hour or two which gives me hope! Thanks again for making all this knowledge available for us! 💪🏻💪🏻
One question. I have a mild to moderate degenerative disc in my back. How long did it take and any specific movements did you perform to recover from your crushed disc? Also did you have an MRI showing the disc regaining back to it's full potential? Stuart mgill said your disc regained height or did I misunderstand that
You should read gift of injury shop.powerrackstrength.com/products/gift-of-injury - it explains it all and before and after pics. But today at 1pm est I’m doing a Q&A - all of your questions are addressed in this book. Thank you
Brian, this modified curl up causes headaches after workout, there is tension in my head, can I change it with some other exercise?
I’d need to know more about you to suggest anything
@@BrianCarroll1306 Yeah understand, anyway, thank you very much Brian
@@shalvami Join the live every Wed at 1pm est and ask me specifics
Thank u brian i followed u
Awesome thank you!
Brian, should these be done daily?? Thank you.
Yes! As long as it doesn’t generate pain.
I’ve been watching multiple videos on the ab exercise but unfortunately I still can’t figure out how to get that exercise to work for me - it just strains my neck, I can’t feel anything in my abs, despite following all these steps and bracing my core, and crunching just slightly enough to lift head and shoulders off the ground, don’t know what I’m doing wrong 😑
Make sure you are holding them for at least 5 seconds! The birddog is more for the low back core muscles than the six pack core muscles - you don’t necessarily need the “burn” in your six pack for it to be working!
Brace abdominal means exhale and put out stomach? Or means just contract abs?
Stiffen your core as a hole. You push your abdominals outwards like you’re trying to brace into a belt
1) 0:50
2) 3:54
3) 7:04
Thank you! Going to copy and paste this above
Hi Brian, do you have recommended amount of sets and reps?
It depends for everyone. Some people can only do a couple reps and it causes pain. My advice is start slow, do a few reps of each, and build your capacity up over time. Don’t just go all out immediately
Hey brotha! Thanks for helpful video, I’ve been trying the big 3 for a few days now and I’m hoping it’ll relieve my back pain on my right side, I think I’ve gotten back pain because I’ve neglected my core for so long and haven’t really dove deep into how to properly brace my core, and it shows because my back is taking a toll. My back pain on my right side is causing my glutes to be tight and I can’t get squat depth anymore and I can’t load my barbell with any weight cause my lower back hurts. Do you think if I continue to do the big 3 for the next week or two, my back pain will resolve?
It's not likely to be fixed in just a couple of weeks. join the live today at 1pm and let's see if I can help. You need an assessment. I can explain more today, but you'll need some guidance.
@@BrianCarroll1306 which platform will you be live on brotha?
@@BrianCarroll1306 hey brotha! I just realized your est sorry I wasn’t able to make the live, I thought It was pst I’m from the west coast
I have degenerative changes in L3-5 when I am starting these exercises would it be best to start with just doing the curl up or should I just do all 3 as long as there is no pain? and Does order matter?
It depends. So many factors can play into this. Without assessing you it’s impossible for me to say. If you can do all of them pain free - great! The typical order is birddog, side plank, then curl-up. If you think you’d be interested in setting up a consult with me, you can see if that would be right for you here: www.powerrackstrength.com/virtual-consultation-faq/
The modified sit ups seem to hurt my back the next day is there any other way besides the side plank to hit abbs or should I just stick to bird dog and side planks
You’re likely not executing them correctly. If you’d like some virtual coaching - please e-mail me brian@powerrackstrength.com
Due to past shoulder injuries, I cannot put my hands under the small of my back during the curl up. I put my hands under my butt. Is this compromising the effectiveness of the curl up?
Hi Brian , Is it ok to perform variations of the side plank with feet on top of the other as in Side plank rotation stars or side plank abduction or other side plank movements ?
I don't know you or your injury so I cannot say
1:40 The silver back has arrived. Excellent tutorial Brian.
haha. Thank you - hope this helps
But should you dk these with bulging discs t12-s1 and facet hypertrophy? 😭
It depends! You need a full assessment to see what would be right for you! You could see if that might be right for you here: www.powerrackstrength.com/virtual-consultation-faq/
Disc bulge on L4 and L5, will the McGill Big 3 fix sciatica I have been experiencing as well? Or sciatica needs special treatment? I dont really have any low back pain anymore, its more the sciatica when standing and walking, sitting and lying down I can chill all day painless, I just cant raise one leg above 30 degrees tho. Thanks anyone of you for the help, in advance.
Unfortunately it depends on many different factors. I would need to consult with you in order to understand your injury better and guide you towards an answer. If you think setting up a consult would be right for you, you can find more here: www.powerrackstrength.com/in-person-assessment-faq/
I also suggest reading Back Mechanic as well! Then Gift of Injury afterwards to see how it’s applied! You can find both here: www.powerrackstrength.com/in-person-assessment-faq/#
Doing these CORRECTLY sets me on fire!
your first time?
@@BrianCarroll1306 I’d never done the sweeping before. Not touching my foot to the floor.
@@clintdarden654 do they help or hurt you? The big 3?
@@BrianCarroll1306 I think that they help get me prepared better. I have no problem with flexion but a ton of problems with extension (I can't extend). When I do these like you show them and don't let my leg touch the floor, I almost always get a severe hamstring and foot cramp! I love having stuff to work on! THANK YOU FOR THESE!
During the side plank, is my torso supposed to be forming a straight line from shoulder to feet, or should it be parallel to the floor? Thanks.
I would need to workshop with you, or see you doing the movement.
Hey Brian from the 2-3 minute mark should her hand/arm be lifted higher than it is? I’ve been doing them so my fist is a little bit higher than head height
I don’t think so
Hi man. I hope you will see this comment. I have a qustion: can person with big disc herniation on L5 do these three? mean is it safe?
It depends. You need an assessment - e-mail me at brian@powerrackstrength.com
@ Brian or other McGill practitioners, would deadbugs help with core strength and support building as much as the bird dog? I thought of doing bird dogs Monday/Wednesday/Friday and dead bugs Tuesday/Thursday/Saturday Keeping in mind these core exercises help boost stability not cure pain
Sal, without context I can't answer that. Possibly. But there's too many variables to say yes or no. The last sentence you wrote helps, but doesn't give context of where you are in your pain, training, goals or current capacity. Does it help as much? I've never gotten as much from anything on the 'floor' as I do the birddog. My #1 lb for lb easy. BUT if you want to discuss, I can talk you through some ideas and a plan but I need context. email: Brian@PowerRackStrength.com - Powerrackstrength.com - my site.
Do you recommend doing the big 3 before a cardio session as a warm up or after? Would doing it before possibly put too much fatigue on the core prior to let's say running?
I don't know what you are dealing with. We can book a consult if you like! Impossible to give you guidance via comment. We need to spend some time together virtually.
Hi sir, How to fix anterior pelvic tilt?
We need to discuss - e-mail me brian@powerrackstrength.com
My shoulder hurts with side planks. I switched to one hand farmer carries, but want to figure out the pains!?
Making adjustments is key good work
If I do this everyday, how long until I get back relief?
It depends on the individual - but this is only one step in a multi step process. In most cases these alone won’t “cure” your back pain. If you’re struggling with back pain consider setting up a consultation with me to help walk you through the steps correctly! I would be happy to help you! Check out this page to see if that’d be right for you: www.powerrackstrength.com/virtual-consultation-faq/
How many sets/reps is recommended per exercise when starting these?
It depends on the goal and where you are. Start with a couple 10 sec holds, or use Back Mechanic to guide you on progressions and regressions
Hello brian, I have been suffering from low back pain, and doing mcgill the big three, but now I am also encountering mid back pai (thoracic spine area, my low back pain is reduced before, but not able to encounter my mid back pain, what exercises I need to do. , I am clueless here.
Watch my most recent upload, and it may help. Also, I can only help you if I'm coaching you. You can email me Brian@PowerRackStrength.com
I was told in PT to suck in my gut like I’m bracing for a punch..is it better to push out?
Your PT may have told a lot of things I would avoid. Many more videos on the topic on my catalogue
Hi Brian! Have you ever thought of making a follow-along video of the McGill Big 3? This deep dive video is really helpful for learning the nuances of the three moves. I can do the 3 on my own but a follow-along video would be great too. Thanks for this video - it's a great one.
Already done, check through the catalogue
Do the big 3 work for retrolethiasis as well? I find so much information on anteriolethiasis but not retro
It can, but it depends.
WHAT DO YOU MEAN BY "STIFFINENING YOUR STOMACH"?
Hi, are we suppose to be breathing while holding or no breathing at all to maintain the tightness? Thanks
Edit: its power breathing i see. 6:00
Great at fist and extend the arm Extend the leg Thank you
Thx king
It might not really matter, but should I have both feet staggered and contacting the ground on my side planks like in the video? I've always stacked my feet and that is what I am currently doing. So for a left side plank the outside of my left foot is on the ground and my right is on top of it, vice versa for the other side. Thanks!
I would need to see what you're talking about and coach you either in video, or in person
Why do i get so much neck flection when im doing curl ups?
Hey there! This is a perfect question for my live Q&A Friday. I have this question noted and will get to it there where I can go more in depth!
The only problem is that it starts to hurt my wrist after 4 reps.
Use a pad under the hands, or softer surface
I wish i had a mcgill instructor in India
www.powerrackstrength.com/consult-brian-carroll/
Do these even with nerve pain in legs?
It depends! For some people who are back injured, especially those with nerve pain they may need regressions. If it causes pain I wouldn’t. Without assessing you though I can’t make that call with confidence. If you would be interested in consulting with me to give you an assessment, you could see if that would be right for you here: www.powerrackstrength.com/virtual-consultation-faq/
I don't get why I get jaw tightness doing the head curl up
I'd have to see you doing this -- I"m not sure what it is: www.powerrackstrength.com/consult-brian-carroll/
Hello Brian! I've been following you and Dr. Stu since I injured my back (It says broad-based disc protrusion on L4-5 disc with right paracentral lateral recess stenosis). It's been 3 months since my injury and my Doc has asked me to go on strict bed rest for 2 months and said no to exercises. I'm confused about what should I do, I have also read Back mechanic thoroughly. I am 22 y/o athlete who wants to return to soccer. Please help!
You need an assessment. Please email me at brian@Powerrackstrength.com
What is the rationale behind making a hard fist?
Keeping everything stiff and rigid throughout the movement. Creates a better stimulus.
👍🏻👍🏻🤝🏻
👍🏽👍🏽
How many reps each?
Not sure, just start with a few