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

[@Milpower]

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

[@BrianCarroll1306]

This was @elitefts, Sam and my purpose.

[@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

[@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

[@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"

[@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

[@mariethornton3123]

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

[@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

[@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

[@hoofgripweightlifting6872]

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

[@BrianCarroll1306]

thankk u

[@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

[@garyjill1]

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

[@BrianCarroll1306]

Thank you

[@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?

[@walterstevens3874]

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

[@BrianCarroll1306]

Small details are key

[@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.

[@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

[@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!

[@jessicashih6235]

Many thanks for your detailed instructions.

[@BrianCarroll1306]

Do them!

[@googlesmostwantedfrog147]

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

[@natewilson5679]

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

[@BrianCarroll1306]

yes

[@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.

[@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

[@honkhonk1555]

3:05-3:11 man, that face and where you were looking had me dead.

[@1cristover]

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

[@eliteftsofficial]

🙏🙏🙏

[@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

[@kennethsilvestri4161]

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

[@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

[@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

[@PullinMyOwn]

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

[@tlxreed]

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

[@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

[@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!

[@Reis_mit]

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

[@BrianCarroll1306]

They will only help

[@contentcop]

so excited to see eliteFTS vidoes in my feed again.

[@BrianCarroll1306]

20 years plus of great content.

[@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

[@1x1HealthyEnergybyAndrew]

I'm happy to be the 1000th like👍 This was necessary

[@BrianCarroll1306]

'super necessary'

[@billB101]

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

[@BrianCarroll1306]

Thank you so much

[@arjay2002ph]

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

[@BrianCarroll1306]

Consistency

[@thefpvlife7785]

I never understood. Why does it take almost 20 dam minutes to explain three core movements?

[@MariaBenjamin-um3zk]

Haha thank you 💯

[@marcelinnius]

😂😂😂

[@kurtheitman552]

Totally agree. So annoying, especially if you want to use this as a reference. Should be 2 minutes long.

[@hereweare9011]

Well, he's doing a lot of explaining.

[@AllysonBunyard1234]

Yeah talk about putting you off doing them! Basically you’ll always be worrying you’re making one of the 2000 mistakes they’ve highlighted 😂

[@ekku1979]

I have to remember that line "So I want you in the quadruped, please" next time me and the better half get romantic

[@ianflyhi]

😂😂😂

[@ruthless5654]

Youre makin everything hard

[@ello-nasty]

Then you can lock in with your proximal stiffness

[@BrianCarroll1306]

That line works bro

[@Daveboivin]

😂😂😂

[@DoktorZhivago]

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

[@BrianCarroll1306]

yes

[@mikedee2201]

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

[@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?

[@abudhabi9850]

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

[@jakobw135]

When doing the last exercise for the front of the abdomen - I find that lifting the head is very hard on my neck, and the higher I lift my head, the harder it actually is!

[@rainynight02]

That's my issue, I Only feel it in my neck and feel absolutely nothing in my abs, which it's supposed to be targeting...

[@jakobw135]

@@rainynight02 So what are you supposed to do?

[@benemirate7584]

Going to demonstrate these during my exams next week if possible

[@benemirate7584]

So, I had a case where the patient had some instability in her back, so I demonstrated the mcgill big three, my teacher had no clue about dr. mcgill and said these exercises are "strength exercises" and not "stability exercises" I said I am not aware of a difference as every strength exercise has some kind of stability aspect, and there is a strength component or endurance component to every stabilisation excersise she never lifted any weights, physiotherapy is far behind in Germany, but we are working on it

[@franklinmiranda8835]

Excellent, very well explained vid. Thank you guys 👊🏼💪🏼

[@BrianCarroll1306]

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

[@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

[@CompuTechoo7]

Dang, I've been doing the bird dog wrong for a while now with my leg way too high. This all makes sense now. Thank you

[@BrianCarroll1306]

Yes!!

[@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

[@neocloudmarts9613]

Good control

[@dgw2176]

Z

[@stevengrant9837]

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

[@BrianCarroll1306]

It’s part of a process

[@user-mjg1067]

Brilliant video and well done Jen

[@littlefinkle7757]

Good video, solid information!

[@dashriprock2916]

Good content, the core is super important.

[@BrianCarroll1306]

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

[@abcd-ur8fo]

Thank you

[@Segagens]

"She's nice and stable" I wish I could meet someone like her someday.

[@BrianCarroll1306]

Thank you so much

[@dusanmozola1627]

Thanks for this video...

[@BrianCarroll1306]

Thank you so much

[@markd.9538]

Awesome info! But the shaky-cam is horrible.

[@lukeproudfoot4348]

I love planks, but my feet have been all wrong. Thanks for the education guys.

[@BrianCarroll1306]

Just clean up a little and adjust

[@dpatel6393]

Great video great tips

[@BrianCarroll1306]

Thank you so much

[@dianet2565]

Superb instruction detail for the Bird Dog. Thank you!

[@starshine7937]

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

[@BrianCarroll1306]

Thank you so much

[@randysmith2866]

I finally get the meaning of bird dogging it !

[@TheRealSuzeeQ]

I got my PLANK ON~ Great moves guys. My butt is tight after these moves, THANK YOU~~

[@Gainzville99]

Incredibly useful content, im pursuing a career in personal training and this will help me better serve my future clients

[@BrianCarroll1306]

Anything McGill will be useful

[@silverbackgorilla2112]

Great Stuff!

[@BrianCarroll1306]

Practice

[@briancarroll9868]

YESSSSS!

[@BrianCarroll1306]

Imposter account or a big fan?

[@miket.3248]

I just starting and I have been doing it with the leg raised approx 6". Is that bad?

[@BrianCarroll1306]

I wouldn’t

[@hardrockminer-50]

On tbe curl up, I can't get my head on the floor. In relaxed position, my head is a good 2 inches off the floor. I have been doing the Bird dog and side plank exactly like the wrong ways demonstrated...

[@hixsonaf]

Awesome content. Thank you

[@kavanataran7132]

very useful, thanks so much guys 🌺🌺🙏🙏

[@emandjake]

Great video! I plan to try these out!

[@BrianCarroll1306]

Give them time to perfect

[@cullenlamb5413]

I wish I found this video 2 years ago, amazing positions for pain relief.

[@BrianCarroll1306]

Never too late

[@georgefitzhugh6455]

Thanks for sharing. Subbed!

[@pauljordan5436]

Great stuff

[@BrianCarroll1306]

Thank you sir

[@wlovett4]

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

[@BrianCarroll1306]

Move well

[@MrGflan]

Can you guys do me a huge favor and ask Dr. McGill, or the professional in the video about my back issue? I had a 57 degree scoliosis curve at 16 years old, and I had Harrington rods fused from the T to L3 to correct the curve. Fast forward at 40 years old, I find myself “stuck” in a bent over position when I get up off the couch and eventually straighten out after a minute or so. Also, I get terribly tight low back and seemed to have so much inflammation. I will definitely start trying these, but I am trying to find his advice on those of us that have fused spines. For the most part I can do most exercises but my whole lower body is constantly tight. Any thoughts much appreciated! I feel like an orthopedic wouldn’t know nearly what You guys know, so I’m trying to figure out how to get more loosened up, so to speak.

[@josipmatic4732]

I agree, this exercise looks easy but they not! Strong core mean less injury and pain! I seat a lot and after 5 yeats of desk job I had problem with my back, legs, arms, neck.. Now every day I do exercise similar to this at least 10-15min a day. Long walk is the best.

[@BrianCarroll1306]

Great news

[@ABC-yh5vf]

I do handstand push-ups without wall to force back and legs alignment.

[@hokeywolf3416]

Same here. I do them one arm at a time though.

[@BrianCarroll1306]

Interesting

[@michaelandrew8493]

I need the power breathing video

[@BrianCarroll1306]

I'll have one soon

[@enatp6448]

This is great. Thanks guys!

[@jchris333]

Those square patterns do not look easy at all. Can’t wait to try it

[@BrianCarroll1306]

Few to start and master

[@mariozwingmann6269]

Well, there are different ways of bird dogs, e.g. with pelvic pulled in lil more and as glutes exercise, but it doesnt mean it's wrong. I personally have great hip mobility and strong glutes and U will see a lil higher leg position with the core flexed and pelvic pulled in and flat back. What do U think? Thanks for sharing these great exercises!!!

[@BrianCarroll1306]

We are working on hip extension and driving the heel back with a flat back.

[@scarred10]

Its not a glute strength or mobility exercise

[@mariozwingmann6269]

@@scarred10 Its all hip, hamstrings and core stability and its a great exercise to build the go muscle not the show muscle, if you know what I mean? prefect before and after heavy exercises like in weightlifting and powerlifting - SUPPORTIVE STRENGTHS.

[@MrChospis]

Outstanding video, thanks :)

[@BrianCarroll1306]

Thank you Jose. Please share it

[@nursesona7227]

Why don’t you have a million followers? You are the pro.

[@jm32411]

Great video. Does the order in which you do the 3 exercises make a difference? Should I be doing them in the order listed in the video (bird dog first, side plank second, curl up third)?

[@seanmacmillan1827]

Would like to know this also, most other videos are the reverse order?

[@Whistler4321]

Also. How long should each be held

[@anthonyjulianelle6695]

Does the order in doing the exercises matter?

[@BrianCarroll1306]

Thank you so much no

[@hongdekungfu]

Great information and presentation

[@Wo1fLarsen]

Excellent content...and uh, Jen got it going on. I'm not saying I'm just saying. 🤘🏼

[@jacobanderson1911]

Tru dat

[@tobydunne8118]

I was scrolling for this comment!

[@Lucy-uq9jy]

amazing info here. thank you!

[@Ness83]

I am recovering from a stroke (Oct 3023). I am back on my feet unaided but with a lot of muscular stiffness & tighness. I have been told to do these 3 by my physio. However, they were nor demonstrated like this at all. I was shown incorrectly & thus have seen no results. I will use your video as a tutorial when I do my daily exercises. Any advice on good exercises for balance training for stroke survivors? Thank you for the information.

[@DoubleJabSlipRightHand]

Careful with the last one. I injured my neck bad with those. Was in pain for 2 years. I was neither flexing my neck or lifting it too high. Doing it every single day was just too much strain, especially if you're beginner to working out or if you've ever had neck problems. Not worth it. Do "stir-the-pot" instead.

[@BrianCarroll1306]

That's any exercise. It's a tool, not a prescription.

[@DoubleJabSlipRightHand]

@@BrianCarroll1306 No that's not every exercise. Not every exercise causes the same amount of stress. There is also a risk-to-reward ratio. I'm just offering my advice for people who are viewing this and don't know any better. I think that it's unnecessary, especially when done EVERY DAY as he recommends. I believe he is a bit of a quack (for lack of a more respectful term). I definitely follow alot of what he says and bought his books but he does go to extremes. In his writings he even says alot of people with bad backs have bad necks, so a prescription to someone with neck problems to do this every day is not good advice. You can ask 100 physical therapist what they think, you'll get 100 different answers.

[@BrianCarroll1306]

@@DoubleJabSlipRightHand You telling people to "do stir the pot instead" is the same thing. It depends. I'll work on understanding his material more.

[@DoubleJabSlipRightHand]

@@BrianCarroll1306 You're bozo.

[@scarred10]

Stir the pot is an advanced exercise far more demanding on core strength than any curl up.The problem was you increassing the load on your neck too quickly and previous issues,not the exercise

[@unogazzy84]

I do this everyday. I raise my leg up higher so it's almost parralell to the ground. I flex every muscle I'm able to while holding the position. Works for me. My lower back seems to be a bit more stable.

[@BrianCarroll1306]

Thank you so much

[@LeeH3nson]

Standard great content guys

[@BrianCarroll1306]

you wn't find a better mcgill 3 demo on youtube

[@Blues0824]

This video was awesome

[@BrianCarroll1306]

Thank you so much

[@Hairfire]

What is power breathing?!