3 best exercises for reducing lower back pain: The "McGill Big 3"

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

[@ZackHenderson]

More core exercises for lower back strength ---> kzbin.info/www/bejne/iJ2YZaugZd2FZpY

[@pauljamesharper]

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.

[@arianasudamerica3801]

Thank you for the condensed tips!

[@benswarts6400]

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!

[@ZackHenderson]

Thanks brother!

[@JohnJohn-fz6nt]

Thanks🙏

[@annb999]

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.

[@ZackHenderson]

Yep, much easier to keep a neutral spine. Plus, I'm referencing McGill's material directly.

[@_MOOSA_5911]

Can i do this with si joint pain😅

[@Martz285]

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

[@ZackHenderson]

Helps to increase drive into core engagement plus makes up for hip extension discrepancies. Do both sides.

[@hassanarafat6430]

They are good, but why they have to be so difficult ?