McGill's Big 3- Quick Tutorial

[@smith2186]

2:06 -> " The lower you are the more challenging the excercise", and that's what no one told thank you brother i really appreciate ❤️

[@stevepagano8183]

This is probably the most accurate vid on Dr. McGill’s big 3 that I’ve seen.

[@gabstacab7966]

I’ve sifted through some doozies lol

[@debraduffy7787]

I have seen some awful representations of the Big 3. This one is great, perfect!

[@debraduffy7787]

So right!

[@johngalt4124]

For those with tight shoulders, use a rolled-up towel for lumbar support on the curl ups. Equally effective with no shoulder strain.

[@bernadettelee1257]

As someone recovering from sciatica, thank you so much ♥

[@milesmcgeoghegan2727]

Great presentation! ☝️👍💪✊😎

[@arpanmukherjee5065]

Very useful tutorial. Thanks

[@jaybooga]

I use these everyday. Thanks for this!

[@earthlingaadi1339]

Me too! They are a game changer!

Very helpful - thanks!

[@williammclendon3511]

Great info

[@justinsperanza3673]

Question: When you do the curl-up exercise, why do you NOT want to have 360 pressure around the core? Doesn't bracing require that full engagement? What are we trying to work in the curl up? The thoracic spine? Also, if you were to do a full sit-up would you initiate it from the curl-up position or would you brace and then do the sit-up? Thanks so much!

[@ryanhollien3570]

A. The obliques “hook in” to both the rectus abdominis and erector spinae. So initiating an ab brace by activating the obliques will in turn engage both the anterior and posterior musculature of the torso as well. Which I assume is what you mean by “360”. Stuart McGill’s proper ab bracing for those with low back pain is covered in more detail in Back Mechanic. B. The curl-up is a sagittal plane exercise. The side plank is frontal plane. Bird dog is transverse plane. The curl-up works the anterior chain of the core, like the 6-pack muscles (rectus abdominis). McGill’s Big 3 certainly emphasizes spine stability, but these exercises also involve primary actions of the torso musculature. For example, the curl-up helps train the core’s ability to act as “short range stiffness spring” (see McGill’s Ultimate Back Fitness and Performance for details). C. Generally speaking, if you have back pain, I wouldn’t recommend sit-ups as part of your rehab. Some athletes like gymnasts, swimmers, or wrestlers maybe would want to train sit-ups. But for everyday back health, there are much safer exercises that effectively train the same muscles. To answer your question more directly, I’m not sure of the best technique to use with sit-ups, but I would not recommend performing a “hybrid” exercise where you start with McGill curl-up then transition into a sit-up. It’s an interesting idea, but it sounds unsafe.

[@justinsperanza3673]

@@ryanhollien3570 This is so helpful! Thank you very much for taking the time to write me such an in-depth response. There are so many grey areas and this helped clarify some of the confusion I had. It seems like everyone today trains posterior tilt and pressing the back into the floor for most core work.

[@sukritchandra2695]

Can you please tell me why we are keeping one knee bent, for the curl up exercise?

[@ryanhollien3570]

The setup with one knee bent and one knee extended helps keep the lumbar spine in the neutral position. On the contrary, having both knees bent would tend to flatten the lumbar lordosis. Having both knees extended would put more of an arch in the low back. Neutral lumbar spine position is best.

[@sukritchandra2695]

​@@ryanhollien3570Makes sense. appreciate it, Ryan

[@88siddharthchopra]

What do you suggest about half squats using a ball ? I had a MD 2 years ago. I do the big three but while doing the bird dog my hips still tilts in the lateral plane which sucks sometimes. Also sir I’m a pilot who has to continually sit a lot. What muscles should I focus on to make the sitting bearable in the future. As of now I don’t have any problems with it except slight back stiffness sometimes

[@FranciscoViniciusNow]

Hey! Thank you very much for the video! How many times a day should I do it?

[@ryanhollien3570]

You're welcome! If you're a back-pained patient it is recommended to do these exercises once per day. Anytime EXCEPT first thing in the morning. Let me know if you have any other questions... thank you!

[@FranciscoViniciusNow]

@Ryan Hollien I was planning to do these first thing in the morning! Good that I asked you first! Thank you again!

[@tarik20]

Are we doing each exercise for 3 sets or 1 exercise per set?

[@ryanhollien3570]

The recommendation from Stuart McGill’s Back Mechanic is each exercise for 3 sets. This structure will help build endurance in the torso musculature.

[@JasonPeaseDrPease]

Should you pack shoulder or push away and reach shoulder ?

[@ryanhollien3570]

I’m assuming you’re referring to the bird dog. It’s a good question… but I’m not sure! For static hold position, I focus on gently extending the arm, and making a fist (to further activate the ipsilateral upper back muscles). I suppose you could be reaching through the shoulder a little bit at this point. For the “pulsating twitch” described at the end of the video, I use some latissimus dorsi activation, or a lat brace. Dr. McGill uses many different cues for his Big 3 exercises, but I have not heard him say to pack the shoulder during the bird dog exercise.

[@elioriginal8544]

Nice 2 minute plank with talking