Dr. Stuart McGill - How big of a back arch should there be?
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- เผยแพร่เมื่อ 11 ม.ค. 2014
- www.HowToSquat.net
Find out the way you SHOULD NOT set your back in when lifting!
World renowned spine expert answers a big question on how to squat and deadlift properly.
There is a rounded back, a neutral back and an arched back. Watch this video to find out what back position should be used when you learn how to squat and when you lift anything!
www.HowToSquat.net - กีฬา
I can't believe how much clarity this video (and Stu McGill) provides. Why can't everyone coach this well? Thanks
Because the other coaches know very little same as tennis coaches,,, Vic Braden is the McGill of tennis biomechanics
There’s so much information out there
Very clear and concise.
great instruction, best glute activation i've had in that movement in years!
Really good vid mate.
Thank you Dr for your healing training.
Great video and resource! Thank you for uploading this
Glad it helped!
Sweet series... Thanks for posting this information to the world.
Thanks Daron,
Prior to getting you another series down the road, there is still one more coming in this one!
Keep your eyes peeled for it in the near future.
wow i was thinking about this when i squat/deadlift (sumo) tonight - im rehabbing.
This is extremely useful info for me.
You can build a lot upon this.
10 years later and this is still one of the best, well explained videos that has helped me the most. I'll be maxing deadlift after this weekend. Last time I hit 325 and I'm aiming for 335. I want to "max out" but only want to go up in small increments as I fix my form along the way. The last time I had the worst arch and only fixed it after I got the bar above my knees. It was the first time I've ever had to hump the bar to get it up and lock out. Also requiring a belt. I cannot explain to you how helpful this is with words, and I cannot thank you enough.
That’s so awesome! And so great to hear! Thank you for the update. I’m happy you found it useful.
Thank you so much for your help
Thank you very much for posting this material. Dr. McGill gives a impressive back ground on thiis subject.
You're welcome! There are more coming!
Thanks! There'll be more by Dr. McGill on how to squat properly and other lifts!
Hi Aaron. Have you ever worked with clients with spinal fusion surgeries and mental rods? I’m a lean hobbyist bodybuilder but had a spinal fusion in my teen years. I don’t squat or deadlift because I need to care for my L4 L5 disc herniations I have also. I try to work my back with pull-ups, pull downs, rows but I have trouble with flexing my spine like you do in the video because my rods keep me from kicking my butt out as well as you can. Do you have any rows you recommend for those with spinal issues? I do the John Meadows bent over barbell rows with a belt on, but I think these rows may be doing harm to my low back because I just can’t flex the spine safely. Any thoughts are much appreciated! Maybe I should use an incline bench to do my rows while straddling the bench. I love rows but I just can’t seem to get in a safe position. Thanks for any advice you have!
@@MrGflan Hi Gary, Thanks for the note! Yes I have worked with people who have spinal fusions. I takes a bit of a different approach as you need to be careful of the fused area, but at the same time, get the best possible function out if your body to take the pressure off it.The bench row is the best row for you. it has you lay on bench (which you'd elevate). With the barbell under the bench, you'd do your rows until the bar hits the bench. The problem here is the range of motion is blocked at the top. Maybe 3-5 inches if you count the bench pad and the supports under it. I had a special bench made for ours at the gym. You can also do cable and seated rows with a neutral spine. The row you mentioned (Meadows Row) would not be a good choice. It is one arm on requiring much more stability in your low back. It also (as demo'd on youtube) has a rounded upper back) Meaning the person rowing is hunched over. Even if the elbow join s the only prime mover, I wasn't able to find anyone able to hold posture while doing that row. Overall, it's a tough one on any human spine. I hope this helps!
@@youngerwithage thanks!! This helps a great deal! I will look into adjusting things to get more stability
@@MrGflan awesome! Happy to help!
Thanks for posting this video, I have a specific question concerning modern day "Pilates" with the exaggerated "imprinted" pelvic position that is commonly held in many supine exercises and positions. I saw the value of the material and made adaptations to my coaching with strong emphasis on strength to support good dynamic spines but after watching this video, I will be focusing on coaching with more conviction with needing to focused on working the technical details on preserving the neutral curves but would really appreciate it if you could pass on my question to Dr. McGill's, I'd love to get his take on this? TIA!
thats some top advice here for every lifter
specific attention
very good
when doing the 3rd phase of the "imaginary" lift, i immediately felt more powerful by flexing my feet out, and my glutes pulled my body up.. magic
Best video and explanation of the deadlift I have ever seen. Thanks to you and Dr McGill.👍
Glad you liked it! Thank you for the feedback! 🙏
Thank. I’m downloading this. Oh yes
huge difference for me pulling off the floor, I feel the hamstrings get activated and the bar come up effortlessly (so far, slowly adding weight) . I have to go through the routine every pull or I lose the hamstrings. no knee pain which is a big deal for me. I have no clue how it happens but it does set the back as well.
McGill is awesome. whats up with the continuous left eye wink at the end? CN7 issue?
I wish I knew that before I injured my back deadlifting
one good tip, try to facilitate the gluteals when the force go through the center of gravity, which you feel when equal pressure on the ball of foot/big toe and heel.
mind the individual differences in ankle flexibility and hamstring/gluteals ( gluteal can also include rotators piriformis, gemellus and obturater-((some might need to work on adductors/tfl itb and quads))
and today with virtually everyone with a camera in their pocket, use it- review and learn. do not be distraught by revealing your form.
cheers
Thanks Bjorn!I love using video!
He didn't say anything about the bench press, so I don't know why you added that at the end.
Nice info... I will need to watch it a couple more times to understand it, maybe. One thing I'm curious about is why Dr. McGill keeps holding on to that bar.
Glad you liked it! I don't know, I never noticed but probably just because it's there.
Great video man, thank you I appreciate it, question... I was researching about him and he is a professor, does he currently treat pacients, like could anyone make an appointment to go see him? thanks man! keep up the good work!
He does treat people yes. He has a list of many in the world who want his help, but you can for sure try to reach out.
do one for trap bar deadlift
I haven't posted on here for a while although I might be reviving my channel. If you do you squat the way many teach, you can apply that technique to the trap bar deadlift. However, if you do your squat more so for olympic weightlifting, then it would be best to get a tutorial. Great idea for a video, thanks for mentioning! :) If I start filming again, I'll get you one!
Fucking incredible...
Hopefully in a good way ;)
All really cool stuff, quick question. What about depth in the squat, it seems to be missing here?
Good question Richard. Squat depth is how far you go without any aspect of form "breaking".
Especially your back. Look for a Jerzy Gregorek video on my channel as he demos a perfect squat.
If you can hold form and go low, that's great! If obstacles have you unable to go all the way just yet, squat to a depth and work your way down.
I hope this helps!
Aaron
This is a silly question, but when he says "bend the bar", which way is that bend? Is it concave up or concave down?
Imagine holding a tree branch in front of you with both hands (palms are down). If you pull your hands down and in the branch will round at the top. That's the 'bending if the bar' motion you want. The barbell won't bend but that is the action. I hope that makes sense?
TRiple extension... is back, hips and knees?
If you were to classify it, would be more leg dominant or back dominant movement?
Triple extension is usually referring to hips, knees and ankles :)
Anti-shrug and push off?
Please explain this is the only part I didn't get, do I pull my self up to create the anti-shrug or push down on the knees my anti-shrugging?
The anti shrug is a technique many use to engage the lats. The "pushing off" would be likened to the shoulder blades going in a downward motion. Some powerlifters think of an 'X'. They bring their shoulder blades back and down at the same time. This is what he means by "pushing off". Heavy tension is created which helps lift more and support the spine as well. I hope this helps!
@@youngerwithage thank you so much for explaining much appreciated ❤
I myself have been dealing with back and leg issues for 3 years now wish I could someone like Dr mcgill to guide me
Cheers
@@MI-mx3rh Happy to help! I can let you know when my new social media platform is up if you like. I'll be covering a ton of back stuff and other training stuff too. This channel will also be revived, but most of my stuff will be on IG and tik tok. I'ts going live in less than 14 days.
first i thought dr.mcgill as a statue in this video
can you explain the cockscrew rotation? i don't seem to understand what the dr. means in the video
twist your feet outwards like you're trying to turn them without them actually moving.
Suppination of foot or ext. Rotation of femoris?
Advanced Coaching series.
Dr.. Stuart McGill, world renowned spine expert explains the common teaching that you SHOULD NOT do when doing a squat.
He also reveals the damage to your back that will occur if you lift like this.
Dr. Stuart McGill - How big of a back arch should there be?
Dr McGill is God
Commissioner gordon.. Is that u??
This is how to hinge. What about the squat?
Justin Manteufel you hinge when you squat. Drive the elbows under the weight, place the weight on the bridge and pull the hips through.
@@BrodeyDoverosx more like hip flexion for squat and hinge for deadlift.
does this book also offer clues for anterior pelvic tilt?
+Astfresser Clues how? To get rid of one? How it works? I apologize, I am not clear on your question.
***** how to get rid of it in a way that doesn't hurt the spine :)
+Astfresser I don't think that book touches on that for lifting, but it's been a while since I read it.
+Astfresser Your hips have some rotation when you do a proper squat, so to keep the back safe your torso would stay at the same angle as your hips. You may have too big a back arch or your back is rounding. This may be the cause of the pain.
Or your angle is too great (too much lean forward).
I hope this helps
***** ok, so then i guess i'm going to stretch my hamstrings as this prevents rounding of the lower back in a deep squat position?
First of all. Thanks for the video. I have a question. What about the african people and their deep squat position? Do they bulge there discs? Are there any statistics on this? Roel
Hi Roel, I am not fully sure of the question you ask. If the spine is neutral and braced without any "letting go" during the lift, all should be okay. I am not familiar with the genetics of those of African descent. Do you mean hip socket depth?
Roel,
There are genetic differences with the hip morphology and the lumbar disc, but the biggest difference here is load. The population you are talking about uses the deep squat as a point of rest and not as movement to build capacity (the loaded squat). As Pr. McGill has stated before, if you perform a loaded squat and get to a depth to where the pelvis tucks or winks, there will be disc issues sooner or later.
Slapass 4:15
You wouldn't believe it, but the deadlift is a very different exercise to the bench press 🙄
The key is your chest, not your lower back. When you raise your chest up and forward, lock it, your lower back will lock automatically through out the movement. Also, when you do this, your core will lock automatically, furthermore, it will improve your posture. It is right, the more oxygen you have in your chest, the stronger and healthy you are.
Not true. Raising your chest won’t stiffen your core. Doesn’t make sense.
If Kim Kardashian was a male.... He would look like this guy. I'm pretty sure he works his gluteus but I'm also pretty sure much of it is genetics. A big muscled butt is a source of great power ! #jelly
Are those mustache real?
Yep! :)
This guy doesn't look like he lifts, therefore I will not take his advice. Notsrs.
He is the #1 back expert in the WORLD.
So a guy who looks like he lifts but does it wrong, is ok? Your logic underwhelms...
Tim Greig note the "not serious" I added ;)
Cerbberos Noted :-)
Wtf have i been watching......useless info and nothing new?
I'm not sure I follow?
nice