You’re welcome 😊

Thanks, I'm glad you find the info helpful

Good work, nice option!

That's a great alternative

Perfect!

I appreciate that! Thanks for your support

Keep up the good work

If you already have Osteoporosis it will be different, heavy weights wouldn’t be advised but I think lifting some weight would be because it’s one of the few stimuli’s that bone can respond to. Without knowing your body I wouldn’t like to advise but challenging the bone with the right load I would say, be helpful.

@@ChristopherHoleTraining Thanks for taking the time to answer me. I will see what can be done. Let my case be a warning to those wondering if they should or should not begin working on bonehealth while they still are able to :)

@@huggrpg No problem, I hope everything goes well

These are the bands featured in the video. www.amazon.co.uk/Gritin-Resistance-Skin-Friendly-Exercise-Different/dp/B07L9WLKZQ/ref=sr_1_6?crid=YE9A8B5GHWFZ&dib=eyJ2IjoiMSJ9.w3TuicPXrtCpfZx0J7sUUsvDo2Mm2KzX44OLQ9kxv4eLLLh0yrAY0Q-n-NKtBVdyx_7qvmc2QvuJkXm8rJcwFDFvVrO0mW8eMKDI0XymXo6RXVi4N0SenpdXqDRSl_hX2whLylZJTvWopBxncuC-z8oRNWfkdM4-i8uaIWOwQ465VLrNEo18PTu42RS-0geU93UNo2kJ3hk8H65eurriuvCwf1fK13mtnoZq-fUZuQtDKkGVaXladsg5kZzu-TF25l9WwtfUXJKgQD1YBymH_LfNQsIx_wOtZCwNFW1mVwd2rjtZLEbhhHKrI1RVnjwy_P9YqtdUQMaQdfEbDe3eqhQoQCFJTyjCbZ7KeXlTFr2JNeXim_iONL8ZoeShhc_b-sInnCO77Oa1NGiTTpHJpzu1_rzS99yKS-WzQakU0cc9zB_0h5ow5svyc6JvBbQq.C9RGWNMS840UfiLpaoO2JCWD6w-c50dXAFUQ-1tZKUM&dib_tag=se&keywords=gritin+resistance+bands&nsdOptOutParam=true&qid=1737057604&sprefix=Gritin%2Caps%2C88&sr=8-6

Gymnastics is more about tuning a pulse of the core muscles with the movement rather than holding a brace for 30’s like you would in a plank. There’s also a difference between skills training and strength and conditioning training. Skills training is learning the back flip, strength and conditioning would be training a pulse of the core muscles using exercise. Then you could transfer the learning from S&C exercise into the skill

I don’t, I call it a podcast because I don’t know what else to call it!

@ I think you should have a podcast and as a result you might find a new audience. I listen to podcasts quite a bit while traveling and I think that many of your discussions would would fit well into that format.

You’re describing endurance but I know what you mean

I’m glad it was helpful. This video divides opinion, so hopefully your comment will add the purpose of this video, which was to add a little more critical thinking to rehab as a whole

Can you explain what you mean in more detail about “Mckensie talks about back pain increasing with centralisation”?

@@ChristopherHoleTraining u obviously don't know the tenents of mckenzie. bro u need to take the course. and extension based exercises is only a fraction of what they teach.

@beeatoms I understand that extension is only a part of what they teach. I’m asking you to explain more about what you mean by “Mckensie talks about back pain increasing with centralisation”? So I can understand your point more thoroughly.

@@ChristopherHoleTraining if you don't know what im talking about then you don't know what mckenzie is about. you have no base for your arguement if you don't know this prinicple. take the course. whats crazy is im not sure if you would even qualify to take the course since you are not a physical therapist

@@beeatoms Your refusal to answer the question makes me wonder if you understand it. I’m simply asking a question to clarify my understanding, which is what I thought professionals were meant to do because I understand there’s nuance to what people say and I don’t want to misunderstand them.

When beginning with the arm lift it’s easier to have the feet wide and elbow narrow. This give structural stability and as you improve you can narrow the feet to reduce it. I would start with the feet wider than shoulders how wide depends on whether you can maintain the hip in the neutral position with weight shifting or rolling

Glad it was helpful!

Glad it was helpful

If done properly, better than most of the mainstream exercises in existence

@ i tried searching . Have you talked about it in your channel?

@@ibarra905 I’ve talked about regular farmers carry’s but not for a while. I’d have to trawl through my video’s to find it!

Both compressive forces exist, but axial compressive forces are more commonly understood. He’s certainly at the extreme end but my point for the video is that getting a stronger low back doesn’t reduce risk of low back injury. If it did, Powerlifters should be risk free and if people like me got stronger backs like powerlifters we would be risk free as well. My question to people who promote a stronger back for fixing low back pain will always be, how much stronger does a low back need to be? Because people with the strongest backs are still getting injured, why is this?

@@ChristopherHoleTraining after I posted that I saw an interview with McGill talking about these other compressive forces. He talks about this with gymnasts and a particular injury, ok. Might be an idea to clarify this for someone just passing by seeing the video. Yes, I'm not disagreeing that strength isn't necessarily the right fix for a bad back, just playing with idea that if strength itself had any positive role, there may a hard limit to it: stresses/undesirable forces just outpace strength after a point.

The hardest things about sharing content is getting everything into context. I know when I’m working with someone one-to-one there’s more clarity. I understand that people have questions about my content and I’m happy to answer them if the person want to learn

​@@ChristopherHoleTraining I'd assume that the lower back needs to be proportionally stronger than the weight that is going to be borne by the spine at each specific vertebra. A powerlifter deadlifting a lot of weight with a weak lower back, is more at risk of lower back injury, especially if they lift a lot of weight or poor posture one time. I would say that this video likely shows a lift that is hard to do without a strong lower back: kzbin.info/www/bejne/o6usmKV8rM2dhsUsi=bKNhpxaj4QtjZBSY&t=2143. Therefore, perhaps this is a decent indication that some parts of the lower back can be strengthened. Perhaps you could argue that the connective tissue can't be strengthened. I'd love to learn more, and I'd love to see people who have followed the low back ability protocol in their 80s and 90s.

@@youtubereview8176 The back being proportionally stronger than the weight being lifted is correct. Now we have to look at exercise where the goal is to overload as the stimulus for strength gains. How much does one overload? with frequency, reps and sets etc. And this brings me back to my original question, how much stronger? If the goal is to overload (putting it at risk) but we have to find a weight that's proportionally less how do we get the low back stronger? It's a never ending cycle? Next we look at how does a disc become injured, generally not in one lift but over time. Suggesting that strength isn't the problem but endurance and resistance to fatigue. With regard to the video, the same applies, how much stronger does the low back need to in order to lift a weight with that posture? With regard to what I've heard about it. I've read in forums the same response I hear about all exercise and low back pain. "I got stronger but my pain stayed the same". This goes for the McGill Big 3 as well. Strength doesn't equal pain-free.

They won’t effect the spine directly but Monster Walks and Sideways ones will help to stabilise the pelvis to help the spine

@ Thank you!

Exactly, keep up the good work

Wonderful! Glad it was useful

I’m glad you found it helpful

Not necessarily but it can help

Minimise it as much as possible, rather than not sitting adapt how you sit, change position and posture to distribute stresses around the torso as much as possible. The more you can desensitise the body to pain through adapting movement and posture the greater chance healing will be able to take place

Correct there are different triggers. Getting the core muscles working is a part of the solution but it hard to go into more detail because it’s specific to the individual. But yes, you understood it correctly.

@ChristopherHoleTraining please post more and your videos are godsend 🙏

You're welcome 😊

Thanks you, I'm glad it was helpful

It doesn't, it's a hip exercise. The hip are very important when it come to the low back and the bette the hip are the better the lower back will be

@@ChristopherHoleTraining Got it. Thank you for responding.

Beginner would be held static and intermediate will be focusing on half the range of movement. Meaning you'd go from the centre and upwards or the centre and downwards. For reps and sets its depends on your current level, if you're at beginner level hold for a time that you can hold your balance well. I would tend to do a minimum of 6 reps each side but you can do less if you need to

Most of low back pain is the straw that broke the camels back and exercise is one piece in a much bigger rehab puzzle

Low back pain is specific to individual and everyone has their own triggers. Now you’ve evidence that flexing your spine is not advantageous to your low back

My low back is absolutely fine now and has been for the last 10 or so years. His approach is very one dimensional and as he states he started doing his own approach 1-2 years after his initial episode. In this time a lot of healing would have happened and allowed him to exercise. If he had used his approach one week after his initial episode he wouldn’t get the same result.

@ Perhaps that’s the case, but I think slowly, month by month, building back tolerance and resilience specifically in the low back is an interesting complement to the McGill approach and quite logical step forward.

He’s got very compelling marketing and it has its place for the right person at the right time. I just know from working with people online and face to face since 2008 that there are nuances to each individuals low back pain that need to be understood.

I’ll take Christopher’s expertise over some TikTok influencer any day!

@ If you check it out it’s more than some random influencer. It’s really worth exploring in my opinion. The LBA-stuff is like the perfect combo on top of the McGill method which I feel is the foundation. Adding LBA methods is low risk - chance of high reward. A couple of times a week I replace the bird dog for the back extension hold and it really makes a difference actually USING the low back instead of be terrified of using it..

Glad it was helpful!

You're welcome!

Glad you liked it

Watch this and see if it helps kzbin.info/www/bejne/inPEo5-CosyWhJo

@@ChristopherHoleTraining thank you

No problem!

Glad it was helpful!

Glad it was helpful!

It would depend on the type of knee pain