3 Core Exercises You Should Do EVERYDAY! (The McGill Big 3)

[@eliteftsofficial]

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[@pauljamesharper]

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 KZbin 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.

[@BrianCarroll1306]

Thank you so much

[@khbow2810]

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!

[@BrianCarroll1306]

Thank you so much

[@Harrythehun]

There are soo many “Must do every day” so I need 50 hour days.

[@andreavillalobos6334]

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.

[@chrisk9613]

I feel that way about Athlean X too 😂

[@stumeyer63]

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.

[@BrianCarroll1306]

Thank you so much

[@BrianCarroll1306]

Thank you so much

[@skip3662]

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 🎉

[@BrianCarroll1306]

Thank you so much

[@Milpower]

Exceptional understanding and, more importantly, explanation of doing The McGill Big Three PROPERLY.

[@BrianCarroll1306]

This was @elitefts, Sam and my purpose.

[@AlexLopez-nj2sj]

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

[@mac15792000]

Me to. The planks to.

[@OP-ig1fj]

look up alex bromlex's bracing videos. your lower back pain might be because of improper posture/bracing

[@BrianCarroll1306]

Thank you so much

[@thehypearound]

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.

[@BrianCarroll1306]

Great news!!

[@beermesane1671]

Did this video change your life, did it really. Come on loser.

[@mariethornton3123]

Thanks to Jen and cues I could see exactly what's meant to be going on

[@efrenlopez3153]

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.

[@onelove101unity]

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.

[@BrianCarroll1306]

Thank you, glad to see this

[@beermesane1671]

Really ass kisser.

[@maryanderson8746]

Way to go Jen!!

[@BrianCarroll1306]

Jen is the best!!

[@jessicashih6235]

Many thanks for your detailed instructions.

[@BrianCarroll1306]

Do them!

[@googlesmostwantedfrog147]

One of the best if not THE best video on the Big 3

[@Rajinbin]

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.

[@BrianCarroll1306]

thank you

[@igetsitcrunk]

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.

[@BrianCarroll1306]

It makes our job tougher for sure but the cream always rises!

[@paulwhite9242]

Apparently I've been fucking up side planks

[@BrianCarroll1306]

@@paulwhite9242 it happens

[@NickolaiFury]

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!

[@BrianCarroll1306]

Unfortunately, many are not taught to engage in the BD, and just point, which is pointless.

[@carl_anderson9315]

Birddogs was the exercise that saved my lumbars.

[@shabutelo]

​@@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...

[@shabutelo]

@@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"

[@davidgoad9503]

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

[@garyjill1]

best tutorial on these movements I've seen. well done.

[@BrianCarroll1306]

Thank you

[@MyYoutubeChannel707]

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.

[@BrianCarroll1306]

much more to come

[@dylankruse4054]

Is it supposed hurt your neck ? I just started doing these just wondering if it’s due to weakness or improper form

[@MyYoutubeChannel707]

@@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.

[@BrianCarroll1306]

@@dylankruse4054 no, most likely too much flexion

[@BrianCarroll1306]

@@MyKZbinChannel707 The form is key

[@keljerel]

This is the best Curl Up demonstration I've seen. I never used to feel it, but now I do. Appreciate ya!

[@BrianCarroll1306]

Great news!!

[@bankai3601]

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

[@carojayess1723]

This is the best explanation of these exercises I’ve seen. Thanks!

[@BrianCarroll1306]

Thank you - we had fun

[@PullinMyOwn]

That box progression for the bird dog is next level stuff.

[@Chahlie]

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!

[@BrianCarroll1306]

Thank you so much

[@mary_annstoll7846]

What were your modifications?

[@eon001]

I absolutely need this. Been having lower back issues for years

[@BrianCarroll1306]

This is a great start

[@roc8410]

Do deep squats helped my lower back very well

[@BrianCarroll1306]

Just a quick note for everyone - we did a video prior to this which released a week ago or so: kzbin.info/www/bejne/nYfKfaB8oM99iq8 -- this video gives context to the McGill method. The McGill big 3 is NOT a cure-all for back pain, and it's NOT the only way to build a core of iron. It's the starting point and foundation for those who need a starting point. We go much deeper than this- but this is a very non-invasive way to build core stability for those back injured. It's also a nice way to warm up or cool down, but AGAIN - it's not a one-step remedy to fix your back pain. How you fix your back pain is by identifying the cause and removing it, while finding pain-free movement and postures and creating a walking plan to expand pain-free capacity and athleticism. Then building a core to meet daily demands, and then eventually building a program for your chosen sport. My point is there is much to getting pain-free and this video is only a snippet about execution of the big 3, not much more.

[@BrianCarroll1306]

I wish more people saw this one. @elitefts can you pin this?

[@hoofgripweightlifting6872]

Wow, Thank you for this. This is by far the BEST McGill Big 3 i have ever seen.

[@BrianCarroll1306]

thankk u

[@PeterBornAgain]

Great exercises to strengthen the pelvic floor

[@walterstevens3874]

I’ve been doing the McGill 3, but not quite right. This is an excellent explanation. Thanks.

[@BrianCarroll1306]

Small details are key

[@purrfectstormz8225]

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!

[@BrianCarroll1306]

Not uncommon unfortunately- Thank you so much

[@1cristover]

Wow!!! These guys are by far the best I've ever been able to find!

[@eliteftsofficial]

🙏🙏🙏

[@Ryan-km4gm]

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.

[@BrianCarroll1306]

Thank you

[@MrDeanmfitz]

Dont forget to tell her your gonna do the bird dog

[@Patriotic327]

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.

[@johnpush4585]

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.

[@BrianCarroll1306]

For many people, strength isn't the issue but core endurance.

[@Eric3Frog]

@@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.

[@carpenter155]

DDPYOGA pretty much uses the McGill method mixed with power yoga, slow burn calisthenics and Pilates all done under full body tension. Shit works

[@BrianCarroll1306]

Ok

[@kpv123]

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

[@martymazzella4835]

Some great pointers on the proper form and execution of these exercises. They look easy until you perform properly. Thanks for a great primer!!

[@eliteftsofficial]

Glad we could help!

[@GeezerTuber]

By far, the best KZbin video for proper 'big 3' execution. Thanks guys, I'm spamming all my friends with this vid.

[@BrianCarroll1306]

Send it far and wide. Thank you

[@tylerhebert8237]

14:45 ish Brian just proved the efficacy of these movements in about 3 seconds by getting down and back up with seemingly no effort. Being that big and still being able to move freely, especially after the injuries he's had, what more proof do you need?

[@BrianCarroll1306]

Takes practice but even those not pained can learn to move well

[@tyler7992]

The dude looks like he can squat 700lbs. Why would getting up off the ground be hard for him? Lmao

[@AncoraImparoPiper]

Best explanation I've seen so far

[@BrianCarroll1306]

Thank you so much

[@natewilson5679]

Elitefts is the best. So is Stu McGill. All good stuff

[@BrianCarroll1306]

yes

[@jeremyvanvlymen7191]

Fantastic detail

[@BrianCarroll1306]

Thank you so much

[@Gazzaroo]

Great instructions.

[@BrianCarroll1306]

Thank you

[@joeanderson1307]

What is the power breathing ? I don't see an explanation of it in this video

[@ernestosanchez4354]

Great attention to to detail. Super informative. Thanks!

[@BrianCarroll1306]

Thank you - there's more to this than healing a back... But great movements more most to try

[@nonokodog622]

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.

[@tallchick1966]

Loved this! Thank you. I need a little more detail on the power breathing please. 😊

[@patrickalvarez1600]

I am seriously the perfect example of many years doing these completely wrong! Thank you for showing us how to do these properly!

[@billB101]

Nice video on the McGill Big 3, was doing some things wrong so nice :)

[@BrianCarroll1306]

Thank you so much

[@abudhabi9850]

Great explanation, this helped me tremendously. My back pain thanks you for this awesome video, thank you so much!

[@TheRyanMK]

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 KZbin endeavors

[@BrianCarroll1306]

They’ve put a ton of effort into it and you can tel

[@dusanmozola1627]

Thanks for this video...

[@BrianCarroll1306]

Thank you so much

[@tlxreed]

Very helpful. I've been doing these core exercises incorrectly so now have a clue what's going to work.

[@johngalt4124]

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.

[@BrianCarroll1306]

It all depends on your goals and capacity.

[@victorcapgemini]

8 sec to 10 giving all you got

[@nmartin5551]

Excellent video!! I’m battling DJD, and it never hurts to do exercises correctly!!

[@BrianCarroll1306]

Lots you can do to battle this

[@elchupacabra1193]

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.

[@DannieRay23]

How is progress going?

[@elchupacabra1193]

@@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.

[@NoPhonesOnTheFloor]

Great Video - have been slacking a lot on ab/core exercises - will regularely implement those 3 in my Training

[@BrianCarroll1306]

They will only help

[@helmutkrusemann9194]

this stuff is amazing! I waited so long for this video. thank you very much Sam, I really appreciate this. Thanks a lot

[@BrianCarroll1306]

Thank you

[@Dailyfunctionalprogramming]

This is great to do show a live example!

[@DoktorZhivago]

Thanks guys (and Jen), you gave me missing details to do it right.

[@BrianCarroll1306]

yes

[@susanruby3239]

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.

[@BrianCarroll1306]

Thank you so much - those are tough to heal

[@MrCogito8]

I love this video out of 1000s available on this topic. Thank you so much. 🙏

[@BrianCarroll1306]

Thank you so much

[@Mrch33ky]

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.

[@waffle_chair9269]

Need more explanation on what “stabilising the torso” means and feels like. Table top flat is easy, but what muscles should be engaged and how should it feel.

[@SerratusAnterior]

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

[@craigferge4702]

what do you mean the devil is in the details?

[@SerratusAnterior]

@@craigferge4702 I mean a few minor details can either make or break the movement

[@BrianCarroll1306]

Correct. When done wrong, they can do more harm than good.

[@user-mjg1067]

Brilliant video and well done Jen

[@dpatel6393]

Great video great tips

[@BrianCarroll1306]

Thank you so much

[@classiclarry88]

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.

[@BrianCarroll1306]

Most people aren't holding them long enough, nor with good form

[@supimsatan]

I also do the Pallof press with bands instead of side planks. Feels alot better.

[@BrianCarroll1306]

Diff strokes

[@supimsatan]

@@BrianCarroll1306 Exactly.

[@barbwiginton5654]

I have OA in my knees and meniscus teas in rt knee. How can I do bird dog or is there other things to achieve same goals. Knees ok for backpacking if I don't push them into floor. Thx

[@BrianCarroll1306]

I’d have to coach you

[@christianbonilla7256]

excellent.....it help me to correct a bunch of errors....tks

[@kennethsilvestri4161]

Yup, another learned 71 year old, corrected. I’m in good shape, this’ll improve me❤ thanks

[@neocloudmarts9613]

Good control

[@dgw2176]

Z

[@dianet2565]

Superb instruction detail for the Bird Dog. Thank you!

[@sparkyrogue3907]

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

[@BrianCarroll1306]

Awesome!

[@starshine7937]

This is so well explained thank you- what a ton of value in this

[@BrianCarroll1306]

Thank you so much

[@contentcop]

so excited to see eliteFTS vidoes in my feed again.

[@BrianCarroll1306]

20 years plus of great content.

[@lupechacon-florez7520]

Greetings from NYC, and thank you so much for such a fantastically thorough explanation. Have not worked out in the past couple of years and losing muscle tone. This will definitely help me. Quick question when we stiffen our abdominals we are holding our breath? So we are lifting for as long as we can hold our breath? Sorry if this is a silly question.

[@batuhandasdemir7593]

Bit of a late reply, hope this still helps, When stiffening up, you should be breathing, but to ensure you remain stiff and tight in the core, take small sips of air though your mouth. This is how Squat University recommends breathing during these same exercises, Squat University is also another amazing source of knowledge for any muscle related issues, highly recommend.

[@lupechacon-florez7520]

@@batuhandasdemir7593 helps very much. Will look into your suggestion. Thanks

[@mary-chrisstaples9767]

Amazing detail! Thank you!

[@Nate_Carr]

Great content!

[@BrianCarroll1306]

NATe

[@littlefinkle7757]

Good video, solid information!

[@panavisionnot7180]

The best dissection of prof McGill's the big three I have seen! The devil is in the detail and there are plenty of details to get wrong.. great stuff , guys..

[@BrianCarroll1306]

Thank you so much

[@panavisionnot7180]

@@BrianCarroll1306 🙏 I Mean it , It undid 12 years of several mistakes I had made., and as it turns out, I am not as tough as I thought I was LOL .thank you again..

[@BrianCarroll1306]

@@panavisionnot7180 great news!! So glad to read

[@stevengrant9837]

Does this work if it have disc bulges with nerve abutment and degenerative changes

[@BrianCarroll1306]

It’s part of a process

[@mikedee2201]

Kia ora from Aotearoa/New Zealand - Instant beneficial relief from following your advice - thank you so much - Nga mihi : Mike

[@ralph7077]

Excellent video!

[@ralph7077]

How do you do the power breath?

[@BrianCarroll1306]

Thank you

[@abcd-ur8fo]

Thank you

[@donnabosilkovski7580]

Thanks guys for a great and very thorough video. My side planks are looking very sad! Not any more though.

[@BrianCarroll1306]

It takes time, but you can build them up

[@atidiaX]

Thanks bro, I was doing them completely wrong, they feel much harder & efficient now

[@BrianCarroll1306]

Thank you so much

[@arjay2002ph]

i do this. improved core strength and muscular reeducation / coordination

[@BrianCarroll1306]

Consistency

[@georgefitzhugh6455]

Thanks for sharing. Subbed!

[@EmorettaRobinson]

I only recently discovered the McGill 3. Recently as in about a month ago. Clearly I've been doing all three exercises wrong. I'm surprised by how incorrectly I have been doing these. Also what's a Russian pyramid? The dark haired guy with the beard (my apologies I don't know your name this video was in my recommendations because I've watched several videos in an attempt to learn what the McGill 3 are) mentioned it. But this video was very helpful. I want to do exercises with proper form and it showed me what I was doing wrong. So I want to thank you for that and for being so thorough in your explanations.

[@BrianCarroll1306]

Hello - it’s in the description. Most videos you see are incorrect. Some worse than others. To understand more the links in the desc - back mechanic and Gift of injury will greatly help you with context.

[@EmorettaRobinson]

@@BrianCarroll1306 thank you.

[@jessicashih6235]

Awesome response.

[@jessicashih6235]

@@BrianCarroll1306 thanx

[@rainynight02]

Im having issues with the curl up. Im only feeling it in my beck, not the abs thats supposed to be working, I don't geel anything in the abs. Idk what I'm doing wrong. Im bracing the core, ive done it with each leg down, my back isn't rounding. Though I didn't feel any change in ny neck when I was lifting my head higher compared to when it was lower. Though I could barely lift my head fir long because the tension was so much.

[@rainynight02]

A response would be far more appreciated than a "channel like" which doesn't help at all...

[@bavarianwolf3806]

@@rainynight02 maybe go to your doctor or physiotherapist instead of asking on the internet..

[@BrianCarroll1306]

We’d have to see you perform it

[@BrianCarroll1306]

You need coaching not internet comments

[@dashriprock2916]

Good content, the core is super important.

[@BrianCarroll1306]

Yes and this is just the surface as it’s more strength training -centric

[@marshallbradley9872]

This is an excellent description of these three exercises.

[@BrianCarroll1306]

Too many bad examples out there so Sam and I needed to do one

[@hongdekungfu]

Great information and presentation

[@tombarlow6076]

Thanks for this. BTW, has Stuart commented on your video?

[@MOVIEKICKS]

Thanks for the demos & tips. Should the side of the heel on both feet be touching the ground when performing the side planks? I have a tendency to lift the heel off the ground and press on the side of the foot near the ball of the foot when performing the side plank on one side.

[@BrianCarroll1306]

Thank you so much

[@MOVIEKICKS]

​@@BrianCarroll1306 With side plank does the side of your heel touch the ground?

[@wlovett4]

Thanks. Have a much better idea of Big 3. Laminectomy L2 - S1. Need to keep lumbar strong.

[@BrianCarroll1306]

Move well

[@Sean.A.F]

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.

[@BrianCarroll1306]

yep

[@matthewgriffin827]

How about Pallof press for people with dinged up shoulder? Would that work similar area compared to side plank?

[@mary_annstoll7846]

Excellent detail. How would you modify birddog when knee arthritis prevents kneeling?