How To Correctly Perform The McGill Modified Curl Up

Proper Form For The Modified Curl-up!
Fun fact: The higher you "curl up" the less effective the exercise becomes!
Recommended sets/reps:
1 rep= 10-second hold
Set One: 6 reps
Set Two: 4 reps
Set Three: 2 reps
30-second break in between sets
Credit: Back Mechanic by Stuart McGill

[@columbamccann5367]

Clearest explanation of this move I have seen so far. Some other videos online have contradictory statements.

[@shaneashby5890]

That is the best video explaining the curl-up I've seen yet. Thank you 🙏

[@veenakulkarni-rankin2443]

So clear!! Thanks so much.

[@danflashes8254]

Excellent!🎉

[@annaxium4780]

Thank you!

[@winthropco.8934]

Game changer

[@milesmcgeoghegan2727]

Very helpful! ☝️👍💪✊Thanks! 😎☝️

[@JAKESPOONS]

I have a question are you supposed to be lifting your shoulder blades off the ground? And also anything I do still causes neck pain behind my head ? Any suggestions I’d appreciate it !

[@mirrorreflex]

I think we both have weak necks. The only way I can elevate my shoulders from the position is by moving my neck forward.

[@ronnoclaine]

I don't think I've totally corrected this, but the cue to pick the sternum up to the ceiling was helpful in using less neck

[@sren1446]

Is this a great abs exercice ..?

[@vangelisevangelinos9219]

I have a bulging disc at T12-O1. If i put my hands under my back to support the curve im pressing exactly on my bulging disc. Can i put my hands in an upper spot or what should i do instead?

[@kristyjean6219]

I saw another video where you can support the back of your head with your other arm . Is that okay.

[@ryanhollien3570]

Maybe. But I would use McGill’s “Neck Remedial Exercise” to try to strengthen the deep neck flexors first. They hold the head up in this position. Please see info below. References: kzbin.info/www/bejne/q2Sqonuwjb6keMUsi=meCv8t2IeIQL4MPS Shown by McGill in this video at the 20 min 40 sec mark: kzbin.info/www/bejne/aYikgmOnbc6MjpI Also on Page 104 of Back Mechanic by Stuart McGill. Here are the steps: Make a neutral head/neck. Touch the teeth together lightly and push the tongue hard to the roof of the mouth to build some initial activation of the deep neck flexors (OR simply grimace). Put your fists under the chin and push up with about 5 lbs pressure (and keep shoulders relaxed). You don’t want to create discomfort in the neck, just use enough force to provide a challenge for the deep neck flexors. No neck motion should occur. Hold for 20 seconds, perform 3 reps, 1x/day for about one week.

[@daleakin8196]

Do the bird