The #SquatUclub is now on UA-cam! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my UA-cam channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time! I’ll reply under the winners comment - so make sure you keep up on your notifications!
Great video. I'm a PE teacher who has his students do McGill's big 3. I'm going to show my students your videos. You explain things very well and I know my HS students will find your channel very motivating.
I am a 59-year-old laborer coming back from an umbilical hernia/severe abdominal strain. I gave these 3 moves a try and felt them working wonders immediately. Now after a week or two my core feels bulletproof. Thank you for my new daily rehab program.
@ShortySaidSheLikeMe My core is stronger now than before my injury. I am more solid while working and lifting. I have also added 50 lbs to my squat and 75 lbs to my deadlift.
@@edwatson4997 oh wow that's really great talk brother, I'm very happy to hear that, and may God always Bless you n your all family members amen!!!🙏🏼❤️ And I will pray to god that your hernia problem gets better very soon and you get well very soon brother Amen... 🙏🏼🙏🏼🙏🏼❤️
That's because 95% of the fitness content out there is complete garbage. Fitness influencers are ruining the industry and your bodies! This is a great video, however! Great drills to combat poor posture and enhance spinal health 👍🙌
1. 2:44 Modified curl-up: Hold for 10 seconds, rest for 10 seconds, and do 6 reps. 2. 3:54 Side bridge: Hold for 10 seconds, rest for 10 seconds, and do 6 reps on each side. 3. 5:21 BirdDog: Hold for 10 seconds, rest for 10 seconds, and do 6 reps on each side. Total time: 10 minutes daily = 2 minutes (curl-up) + 4 minutes (side bridge) + 4 minutes (BirdDog).
Michael: That is by far, the best way to strengthen your core. This machine… You sit on a stabilizer ball, you put your feet into the power stirrups, you reach up and you grab onto the super-rod, and you twist, and you twist, and you twist. It strengthens your entire core. Your back core, your arm core, your… The Marine Corps actually uses it. I think that’s how they got “core.” Sorry you just made me think of the Office. Couldn't help myself. 😂
Question ( anyone) on the bird dog. From the extended leg is the knee supposed to trail back diagonally toward the navel to meet the opposite hand or should it be more straight up toward your pec on the same side? Anyone?
I’m obese guy and all my life I’ve always ignored my health because I felt like I had no support and I didn’t want to see how bad I was. I avoided mirrors and recently I genuinely looked in the mirror and realized just how bad I let myself get. I was horrified when I was brought into reality. Being such a heavy guy, most exercises I try to do aren’t efficient because my body literally cannot do them properly. But this video is a great help at starting out, even though I’m very big, you showed simplified versions and they aren’t too bad for me. It’s hard finding things I can do. Thank you for showing me that exercise isn’t always so intense, and is actually very friendly to people starting out! Update 5-9-24: I know you guys were happy and excited for me and I hate to disappoint but things haven’t gone well. Within the last three years, I’ve lost my job, was court ordered into an outpatient for my mental health, lost my motivation, lost some uncles and aunties, lost my grandfather, went to my first funeral, and have lost multiple pets. I’ve lost multiple pets because I take sick or hurt stray animals off the streets and I try to get them help but a lot of times I get them too late and end up holding them overnight until they pass in my arms/on my lap or I’ll take them to the shelter where they would have to put them down if it’s an available option. My mental health has been blown apart and in turn, my health has gotten worse and I’ve gained a bunch of weight. I’m now 489lbs… but recently my father has a stroke and it has opened my eyes and I’m trying my best to get more doctors appointments and not backing out this time. I’ve started therapy, group therapy, I have a Psychiatrist, a primary doctor, and I’m looking for a Dietician as well. My court ordered admission into a outpatient has granted me health insurance that I haven’t had access to before and for some reason they’ve let me keep it…. I am grateful for my state for allowing me to keep it because without it I can’t get help… I have talked to my doctors about a barrier in my mental that’s keeping me from seeking all the help I need and we are starting to try and figure that out. But they assure me that by actually going to appointments and scheduling them, that somewhere inside of me, I want to get better and that helps me get up in the morning everyday… I got knocked down in life. A lot. And admittedly, and unfortunately I have started using marijuana more. Which I’ve always hoped I wouldn’t do because both sides of my family carries addictive personalities. But I’m trying to stop. I know that this wasn’t the update you guys wanted. But it’s the truth. But even if the truth seems dark or grey or dull, you can rise up. Just keep going. All that matters is that you keep going, keep holding on and keep pushing yourself forward, even it’s a little at a time. There’s a side of me that doesn’t want to live, but there is also a side of me that can’t let that happen. Because I love people so much and I want to experience so many things and if I’m gone I won’t be able to see, love, and care for people. One day that side that wants everything to end will be pleased, but for now, I can’t let that happen. I hope none of you let that happen to yourselves too.
Killer back pain right now going to try these. Thanks everyone from the comment section you’re really giving me hope will update this. Tomorrow. Update #1: I’m pleasantly surprised by the significant improvement after just one session. I performed the three exercises total of 15 repetitions, alternating sides, with each rep lasting 10 seconds. Typically, my back pain sets in about an hour after waking up, but this time it didn’t occur until 6 hours later. I plan to complete an identical set tonight and will provide another update tomorrow. Been doing this for a week now it’s almost in muscle memory at this point Back pain has been dwindling Been a few month 4 to be exact. Definitely helped my back pain. My core is way stronger and my whole upper body feels like it’s wrapped in muscle. I definitely recommend these exercises. I’ve turned into a salesman for these exercises, if anyone breathes a word about back pain I start demonstrating what I think has been my cure. I do understand that some people might have other underlying problems if you try these exercises for a month with no significant change I’d recommend a physio consult. Be as graphic and elaborate as possible about your symptoms. Ps. This is coming from one of those guys (me) who would rather die than miss work for a doctors appointment.
I have been doing these exercises for like 2 weeks and i already feel so much better about my back pain, i can also feel how my form has improved when lifting. 💯
It is amazing how this content is for free on UA-cam. From the results I’ve had doing and how it’s helped me, I would have happily paid for this information
NOTES: 6-4-2 reps on each set & hold for 10 secs on each rep Dr. Stewart Mc Gill's 3 Core Stability Exercises 1) The Curl Up 2) Side Plank (Full Plank is advanced version) 3) Bird Dog (hold for 10 secs) then bring your arm forward w/ clenched fist then bring back arm towards the knee
This is definitely one of my new favorite fitness videos on UA-cam. So many people just show you the exercises, without putting them in context. You explain and demonstrate the HOW, and you also spend sufficient time discussing the WHY. You demonstrated a technique for the side plank that looked easier to successfully accomplish than the other versions I've seen, and that first exercise is an immediate go-to. Many thanks! Excellent job!
Bro I just saw your video and you just saved my life 😢 I just did the core exercises and it feels great.. God bless you bro and many blessings to you..
Woah. I’ve been dealing with back pain for weeks. About once every 6 months I injure my back lifting and need to rest for a few weeks. I was looking for a more active way to heal and found this. I literally did one round (6 reps of each movement) and my back pain was immediately gone. Definitely incorporating this into my training going forward! Thank you so much!
As someone with a hypermobility syndrome, and have always gotten injuries from overextending during yoga or other bodyweight exercises, these are fantastic. Went through them once, and already feel like my entire core and lower back are benefiting. Going to stick with this for a couple of weeks and see how it goes. Thanks for making videos like this
Man, I’ve been trying to figure out what “core” meant for the better part of 15 years and these guys are the ones that finally got it through my head. Thank you. Highest praise.🙏
This is great! I do four exercises immediately after getting out of bed. The Bird dog is the last' I love your version. I'll be 75 next month and my goal is keep getting stronger and stronger. I started about a year and a half ago slowly as I emerged from a four year clinical depression during which I pretty much couldn't get out of bed. So exercise is my companion along with medication to keep the Black Dog out of my house, never mind in the corner of my room. Had never done a squat in my life. Hated the word. I'm a writer and the sounds of words affect me. Squat seemed ugly to me. ()Snack is another fingernails on a blackboard word.) But now? I love squats.LOVE them. I have worked them into my day so if I drop something I squat to pick it up. And then there's the Asian squat. Nothing relieves a tight lower back faster. I am following you (of course!) and can't wait to see what you're going to teach me next. So happy to have stumbled across you. I like to change my workouts. I usually work Pilates into all of them, then every once in a while I do the NYC Ballet workout. Try it some time!
Hi Elena thanks for posting this. I have just found this channel and I am struggling the same with depression and back problems. These are the ideal exercises for me. It is very important that I don't twist or arch the back as my spine feels weak. I am glad that your spirit has been lifted by starting your exercise routine. I am starting with these and need to keep up with them. Thank you to the squat university and all the best to you 👍
@@cuzzo142 Hi Mike. So glad I decided to turn on my notifications and you only posted 23 minutes ago. First I want to say that depression is Hell. A new word needs to be invented because depression is lame in describing what serious depression really is. It is definitely NOT a case of the Blues. So that's first. Second: I don't know where you are in your struggle, how long you been in it, whether you have it mixed with agitation or off the charts anxiety, which is different kind of Hell. I first started exercising when I was still depressed, kind of knowing I was setting myself up for failure. I was right about that. Lasted 3 weeks. The following year, 2020 a change in medication had helped me significantly. I had joined MPC, My Peak Challenge, started by the actor, Sam Heughan. You can look it up. It's fantastic.) I began walking 20 minutes a day for 20 days. I used to hate walking, but found I loved it. Then I began to do the daily exercises starting out with the easiest. There are 4 choices from easiest to hard. Miraculously, I was able to keep up with it. Recently I hurt my shoulder and the pain goes all the way down my arm. Plus, last year I got a new mattress--very expensive from a high end company I had used before. A disaster. It's kind of wrecked my back BUT I find if I exercise I can relieve the back pain (not the arm though :( So be easy on yourself. Start small and slow and I promise, you WILL make progress. I wish you all the best. Anytime you want to be in touch, feel free. I will be sure to check my notifications.
@@elenalatici9568 hi again...thanks for your reply. It's funny but I have rebelled against walking...think it's a result of doing so much of it years ago in the army ha. However, I have recently bought a treadmill and am doing 30 minutes per day although I went a couple of weeks ignoring it. I'm back on track now and starting to feel a bit better. My aim is to get jogging again as I never thought I would after an accident that damaged my back. My back is definitely improving and am back working in the building trade...but my spine has kind of arched...so my belly sticks out. That's why I'm so chuffed to have found these exercises that emphasise a straight spine. Many other demos..trainers they pay no heed to this. I need to sign off but respect to you for your strength in fighting back...this is my strategy now and I'm trying to get back the mindset of when I was training to get fit enough for joining the forces. I am lucky that I can draw from this experience. I've got to be careful as sometimes I'm like 'a bull at a gate'...I am taurean! 😂 I've got to do the exercises very carefully and be patient. It doesn't happen overnight...as you know. This is my biggest challenge...continuity. Best wishes to you 👍
@@elenalatici9568 My mattress wrecked my back too. It was an expensive tempurpedic memory foam mattress that I've put up with for years. I have a new one on the way, but what symptoms did your bad mattress cause? Gradually over time, I would wake up with my lower back stiffer and stiffer, and sorer and sorer. It would be tight. I feel the soreness and tightness has been leading to alot of my lower back sprains. Atleast that's what I'm hoping. We'll find out in the next few days when my new mattress arrives.
If you haven't already, visit his website. Tonnes of detailed articles on screening, mobilizing, creating stability and strengthening for an array of pains, weaknesses, imbalances etc.
I have been doing the big 3 on and off for years. However, I haven't been holding the positions for 10 seconds. Thank you for the detailed explanation of how to execute the exercises. I also appreciate the why. Pedagogically sound.
Been watching SU for awhile now and always hear you talking abt the McGill big 3..Did it for the first time tonight and the lower back pain I had became much less.Not gonna claim that I have superhuman strength now but I'm definitely gonna have better sleep tonight.Thanks bud
I work in a paint store, I’m 41 and have had lower back pain that’s been getting worse. My left upper glute is tight and started causing pain down my left leg. Been working on my form as I function and it’s helping. I just started the Big 3 today and I will let you know how it goes. Thank you for the videos man.
@@doptimist2087 I’m doing better, almost all lower back pain is gone. Still can’t get rid of the pain in my left glute. I’m on my feet all day and I put most of my weight on that left leg so I am trying to balance on both more but I discovered I have very little strength in my right knee. Doing one legged squats from a pallet now but that’s only been 1 day.
I have been applying the things you teach into my squatting and it has helped me tremendously!!! You deserve millions of subs, the quality of the information you are putting out is second to none! Thank you for doing this and sharing it with everyone!
@@SquatUniversity so basically you don't recommend super man and back extension at all? There are some disadvantages or the bird dog yeilds better results compared to those?
@@colecoleman1499 problem with super man is that extension past neutral is the point, where some people with back pain might not be able to tolerate this. bird dog and back extension (to neutral) are able to facilitate multifidus etc strengthening while keeping spine in a neutral i.e. unaggravating posture (bonus benefits of postural awareness and core control!)
I must genuinely appreciate your work. I had some problems with my lower back for many years, but as I stated to watch your videos and started to do 2-5 back/core stability exercises almost everyday, I started to feel as young as 16 yo again. Thanks!
elhamdouliLah, thank you for sharing this hack! This is the game changer! I started with this, this morning after watching the short yesterday evening. It changed everything. I have performed my best overhead squat ever! From now on I'm going to start with core...
I herniated my disc 3 weeks ago, and your comment gives me hope! His side plank is crooked in this video though, according to the book Back Mechanic by Dr McGill (the one who invented The Big 3), you need to be straight and not bent at the hips. And we need to do these forever 😢.
I’ve been doing these everyday for over a month now. By the end of week 3 i fell i peaked in my stability, was a massive improvement to my weak core. Last couple weeks though i haven’t felt or noticed much more core improvement. I’m thinking about doing these 2 or 3 times a week going forward to see if doing these daily is still necessary giving my workout routine keeps me braced most the time now.
Changed my life with this and the glute activation exercises. I can feel much more stability and power in my squats and lifts. Many thanks to both the docs!
I had surfing internet and UA-cam for more then 8 yers searching info for my low back and neck pain. And what i want to say is THANK YOU!!!!!!!! This is the most quality information!!!!!
The explanation makes alllllll the difference. Sheer movement and motion cause only fatigue and joint pain but properly executed strengthening exercises do the opposite. Thank you !!!
I agree with this completely. I have been doing the McGill big 3 prior to my Burn Bootcamp workouts (and days off) for several years, starting after a back injury. It has made amazing differences in my ability to exercise without re injury . I am now able to do activities that previously would have CAUSED my back pain to return. Thanks for putting together a great reference regarding these exercises that I can share!
I am going to try this. I have been sedentary for 2 1/2 years but I am now getting going. They told me it was a heart attack, but a test this year showed my heart was working well. I don't plan on lifting large weights, but using this to get my core in shape will help considerably. I am thankful that you also show those who can't, where they can start. I am 68 years old and by God, I will get in shape. Thanks.
This was the best demo of the McGill 3 Core exercises with explanation. I have watched many demos, some poorly demonstrated with no details of the stretch. Thank you.
After a bad spine injury and chronic pain a doctor taught me the big 3 exercises and it's changed my life. I have no pain and I'm able to squat and deadlift even better than before my injury. I would recommend these to anyone even without any spine problems.
I started working out at the gym over a month ago and have noticed a huge difference in how I feel and in my strength. I have an old back injury and neck injuries with chronic pain and am grateful to have found this video. My pain has lessened some but I’m excited to be able to strengthen my back better. Thank you.
Started doing these, and nerve glides, as a rehab for my herniated disc and it has been really helpful. Although sometimes when I brace the core, as hard as I can, I sometimes feel the sciatica flare up. But the more I do these I feel less pain. A big thank you Aaron, without your wonderful work I would be in much more pain. Once again, thank you!
One day, I'll fly to US, meet you in person, shake your hand and thank you. Your videos are life saving. You have no idea. You are the best physiotherapist in the world. I've been to the gym consistently in the past. 1.5 years for the first time in my life trying to build muscles, I've been very careful with my form because i have an existing herniated disc injury L5-L6-S1 and I basically hurt every where due to weakness and tightness. Last month i upped the intensity of my training and triggered the disc injury. I felt so demotivated and down, and of course, so much pain. I didn't stop going to the gym, went in to do your rehab exercises. Did the mcgill 3 every single time before doing goblet squats. Its been almost a month now and my pain is managed, core is much more stabilized after doing these. Will continue doing the mcgill 3 before every single gym session because I no longer take for granted how important the core is.
This looks amazing, I’ll definitely implement this into my routine. I have a few questions; 1.) What is your rest time between each rep of 10 seconds? 2.) How many sets of 1 exercise?
Im gonna try this. Being a 60 year old female who is not incredibly coordinated, I love simple challenging exercises I can do at home. Many times I have to guess at form. I dont have to do that with your vids. Thank you - so helpful!❤
5:27 Do we keep our core engaged the entire time we are doing the bird dog? Or do we engage and release with each Rep? Also when you say keep spine braced what do you mean?
Man you have gone through soooo many details for these movements and I'm so grateful for it. Like yeah, everyone can do these threes. But you went througj them so precisely. Thank you.
Thank you for showing different phases of these exercises. Some other channels have good info, but they don't show the entry level version. I've found out the hard way that you don't want to dive right in, when trying to get back into fitness, or rehabbing a certain muscle group.
OK, I was getting some stiffness in my lower back when I did a lot of walking or exercising but I now do these 3 exercises religiously, every morning, and I have not felt any issues with my back in 4 months!!! and I'm 53 years old so Yeah - what can I say, AMAZING VIDEO - THANK YOU!!!👍
@@rickb740 I would say to be very patient with this.... I started out doing only about 50% of what he does so I could slowly get stronger and use good form - and every week I would add to them until I did them correctly for the number of reps. he's doing. Unfortunately, I don't really remember exactly how long it took - sorry, but I can say, I've gotten stronger at these exercises that he shows - over time (and it took me a couple of weeks to do them fully the way he shows)... and I really haven't had any back soreness whatsoever... so, I'd go kinda slow with it and build up and then eventually - over some time, I think you will see the difference... lots of ligaments and tendons and action and stuff going on in there that need to become stronger and more flexible, I think. Plus, I'm a huge sleep believer - so, getting enough sleep so your body can repair itself it also very important, IMO. Good Luck!!!
Great video. I came here to check my bird dog form. My PT gave me some of the same exercises after disc injuries from heavy olympics. Amazing how these small exercises can avoid injury. If only everyone would listen.
Thank you! Turns out I’ve been doing the bird dog wrong. I can really feel it now. These exercises were great in terms of healing my lower back disc bulge! Bird dog was one of the exercises I got from my physio.
I immediately like your videos before I even start watching them because I know that they will be well researched, very thorough, and of an immense benefit. Thank You Sir!
I cannot emphasize this enough. THIS WAS SO HELPFUL! Somehow I can actually breathe now! My breaths were so shallow and I was super annoyed but this was so helpful!
@4:20 for the side plank, it looks like you're raising your hips to the point where you're making a slight angle (as opposed to a straight line from your shlulder to your hips) - is that because you're moving around while demonstrating, or is that how it's supposed to be done
Thank you for providing such detailed explanations. This is such a great channel for those who want a better understanding of the “why” behind movements. I definitely would have raised my leg higher performing the bird-dog thinking that I was working even harder.
amazing well articulated video,youre right on the money with the mcgill exercises about not arching the back,my physio made me do back extension and still when i slept i got pain,i told him about the bird dog,he didnt even know what it was!
BRILLIANT!! Thanks. My entire life I had a weak and (from what I learned here) also an unstable core. My separated tummy muscles dont help tho but I will try do these 3 exercises every day. Thanks again so much!!! :D
Hey @1:34, you said to drop one foot. You then said if you're not in any pain.. it doesn't matter which one. Which foot do you drop if you ARE in pain on a certain side of your lower back? My L4 is NOT happy right now. Left side.
Been looking for good exercises to build up my core before getting into working out. Thank you so much for this information and explanation to use for this purpose...
Dr. Aaron! You're truly a blessing! Every single video of yours has been super-informative and has personally helped me find answers for various issues I've faced while working out. Thanks a million and keep this going! The best fitness channel on UA-cam
Fantastic explanations and guidance! I really love the common faults you point out, I think I would have likely fallen prey to one or two. And the modifications, both up and down are helpful. For the side plank, do you recommend extending the arm on top to the ceiling if hands on hip is too easy?
McGill says to lift elbows just a bit as well when doing the curl-up, and specifically lift the head AND shoulders. So I think you need to redo the curl-up instrutions. Otherwise, this is likely the best Big 3 video out there - by far.
![Lp. Сердце Вселенной #60 РОЖДЕНИЕ ЛОЛОЛОШКИ [Финал] • Майнкрафт](http://i.ytimg.com/vi/YoR0pAV9FVQ/mqdefault.jpg)
The #SquatUclub is now on UA-cam! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my UA-cam channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time!
I’ll reply under the winners comment - so make sure you keep up on your notifications!
Today's video winner is: Nidas
Great video. I'm a PE teacher who has his students do McGill's big 3. I'm going to show my students your videos. You explain things very well and I know my HS students will find your channel very motivating.
I really appreciate that Daniel!!
@@danfromqueens659 McGill is a Quack...
I am a track athlete. Hurdler. Should I also focus on these only or can I throw some crunches in my core workout?
I am a 59-year-old laborer coming back from an umbilical hernia/severe abdominal strain. I gave these 3 moves a try and felt them working wonders immediately. Now after a week or two my core feels bulletproof. Thank you for my new daily rehab program.
@ShortySaidSheLikeMe My core is stronger now than before my injury. I am more solid while working and lifting. I have also added 50 lbs to my squat and 75 lbs to my deadlift.
@@edwatson4997 oh wow that's really great talk brother, I'm very happy to hear that, and may God always Bless you n your all family members amen!!!🙏🏼❤️
And I will pray to god that your hernia problem gets better very soon and you get well very soon brother Amen... 🙏🏼🙏🏼🙏🏼❤️
Does your lower back still hurts ?
I also had instant results! First time.
@@AdityaGupta-xq3kr Who are you asking brother?
man if I did every exercise every youtube video told me I should do every day, I'd be working out 24 hours a day.
omg literally it creates apathy, rather not do any!
🤣🤣🤣Truth
That's because 95% of the fitness content out there is complete garbage. Fitness influencers are ruining the industry and your bodies!
This is a great video, however! Great drills to combat poor posture and enhance spinal health 👍🙌
😂😂😂
And athlean will tell you your doing it wrong
1. 2:44 Modified curl-up: Hold for 10 seconds, rest for 10 seconds, and do 6 reps.
2. 3:54 Side bridge: Hold for 10 seconds, rest for 10 seconds, and do 6 reps on each side.
3. 5:21 BirdDog: Hold for 10 seconds, rest for 10 seconds, and do 6 reps on each side.
Total time: 10 minutes daily = 2 minutes (curl-up) + 4 minutes (side bridge) + 4 minutes (BirdDog).
Core STABILITY :
01:12 Curl ups (front core)
03:28 Side Planks (side core)
05:00 Bird Dog (back core)
Michael: That is by far, the best way to strengthen your core. This machine… You sit on a stabilizer ball, you put your feet into the power stirrups, you reach up and you grab onto the super-rod, and you twist, and you twist, and you twist. It strengthens your entire core. Your back core, your arm core, your… The Marine Corps actually uses it. I think that’s how they got “core.”
Sorry you just made me think of the Office. Couldn't help myself. 😂
Question ( anyone) on the bird dog. From the extended leg is the knee supposed to trail back diagonally toward the navel to meet the opposite hand or should it be more straight up toward your pec on the same side? Anyone?
@@stevefirst1512 the latter
You’re doing Gods work. Bless you my friend.
Nice, only needed to add the curl up
Finally a video that explains Mcgill big 3 correctly
👍👍👍
I’m obese guy and all my life I’ve always ignored my health because I felt like I had no support and I didn’t want to see how bad I was. I avoided mirrors and recently I genuinely looked in the mirror and realized just how bad I let myself get. I was horrified when I was brought into reality. Being such a heavy guy, most exercises I try to do aren’t efficient because my body literally cannot do them properly. But this video is a great help at starting out, even though I’m very big, you showed simplified versions and they aren’t too bad for me. It’s hard finding things I can do. Thank you for showing me that exercise isn’t always so intense, and is actually very friendly to people starting out!
Update 5-9-24:
I know you guys were happy and excited for me and I hate to disappoint but things haven’t gone well. Within the last three years, I’ve lost my job, was court ordered into an outpatient for my mental health, lost my motivation, lost some uncles and aunties, lost my grandfather, went to my first funeral, and have lost multiple pets. I’ve lost multiple pets because I take sick or hurt stray animals off the streets and I try to get them help but a lot of times I get them too late and end up holding them overnight until they pass in my arms/on my lap or I’ll take them to the shelter where they would have to put them down if it’s an available option. My mental health has been blown apart and in turn, my health has gotten worse and I’ve gained a bunch of weight. I’m now 489lbs… but recently my father has a stroke and it has opened my eyes and I’m trying my best to get more doctors appointments and not backing out this time. I’ve started therapy, group therapy, I have a Psychiatrist, a primary doctor, and I’m looking for a Dietician as well. My court ordered admission into a outpatient has granted me health insurance that I haven’t had access to before and for some reason they’ve let me keep it…. I am grateful for my state for allowing me to keep it because without it I can’t get help… I have talked to my doctors about a barrier in my mental that’s keeping me from seeking all the help I need and we are starting to try and figure that out. But they assure me that by actually going to appointments and scheduling them, that somewhere inside of me, I want to get better and that helps me get up in the morning everyday…
I got knocked down in life. A lot. And admittedly, and unfortunately I have started using marijuana more. Which I’ve always hoped I wouldn’t do because both sides of my family carries addictive personalities.
But I’m trying to stop.
I know that this wasn’t the update you guys wanted. But it’s the truth. But even if the truth seems dark or grey or dull, you can rise up. Just keep going. All that matters is that you keep going, keep holding on and keep pushing yourself forward, even it’s a little at a time. There’s a side of me that doesn’t want to live, but there is also a side of me that can’t let that happen. Because I love people so much and I want to experience so many things and if I’m gone I won’t be able to see, love, and care for people. One day that side that wants everything to end will be pleased, but for now, I can’t let that happen. I hope none of you let that happen to yourselves too.
Ay man glad you decided to take those first crucial steps! Anything will help and there is a lot of info out there so I’m sure you will do great
Wild Coyote thank you bro!!! Means a lot 🙏
@@brianlion2776 Good luck, brother, keep learning and make sure you can enjoy parts of your workout and you will be sweet
@Brian Lion I love it when people want to make a change for their health. So excited for you! You can do this. Best of luck to you!!
You can do it fatty
Killer back pain right now going to try these. Thanks everyone from the comment section you’re really giving me hope will update this. Tomorrow.
Update #1: I’m pleasantly surprised by the significant improvement after just one session. I performed the three exercises total of 15 repetitions, alternating sides, with each rep lasting 10 seconds. Typically, my back pain sets in about an hour after waking up, but this time it didn’t occur until 6 hours later.
I plan to complete an identical set tonight and will provide another update tomorrow.
Been doing this for a week now it’s almost in muscle memory at this point
Back pain has been dwindling
Been a few month 4 to be exact. Definitely helped my back pain. My core is way stronger and my whole upper body feels like it’s wrapped in muscle. I definitely recommend these exercises. I’ve turned into a salesman for these exercises, if anyone breathes a word about back pain I start demonstrating what I think has been my cure.
I do understand that some people might have other underlying problems if you try these exercises for a month with no significant change I’d recommend a physio consult. Be as graphic and elaborate as possible about your symptoms. Ps. This is coming from one of those guys (me) who would rather die than miss work for a doctors appointment.
Have you tried foam rolling your back out right when you wake? It helps me quite a bit with my hip and back pain.
@@Mattchu44 I’m going to try that tomorrow in the morn I’ll tell you how it goes.
@@SlowgrindtogloryDon't foam roll your lower back,only upper and midback.
@@biajdzismols1204why not the lower back?
@@miykaelah because it has the natural curvature.. ,im not sure about the exact reason but i know not to do it 😅
I have been doing these exercises for like 2 weeks and i already feel so much better about my back pain, i can also feel how my form has improved when lifting. 💯
Can i left you ?
It is amazing how this content is for free on UA-cam. From the results I’ve had doing and how it’s helped me, I would have happily paid for this information
This is the best description and demo of “the big 3” I’ve found so far. Thanks!
NOTES:
6-4-2 reps on each set & hold for 10 secs on each rep
Dr. Stewart Mc Gill's 3 Core Stability Exercises
1) The Curl Up
2) Side Plank (Full Plank is advanced version)
3) Bird Dog (hold for 10 secs) then bring your arm forward w/ clenched fist then bring back arm towards the knee
Brilliant added information! Thanks very much!
how many times per week though?
Nice on the birdog do u brace when u are taping hand to the knee or u should be relaxed then brace in the pose
@@asifhussain9135 you should stay braced
Thank you
This is definitely one of my new favorite fitness videos on UA-cam. So many people just show you the exercises, without putting them in context. You explain and demonstrate the HOW, and you also spend sufficient time discussing the WHY. You demonstrated a technique for the side plank that looked easier to successfully accomplish than the other versions I've seen, and that first exercise is an immediate go-to. Many thanks! Excellent job!
Bro I just saw your video and you just saved my life 😢 I just did the core exercises and it feels great.. God bless you bro and many blessings to you..
Woah. I’ve been dealing with back pain for weeks. About once every 6 months I injure my back lifting and need to rest for a few weeks. I was looking for a more active way to heal and found this. I literally did one round (6 reps of each movement) and my back pain was immediately gone. Definitely incorporating this into my training going forward! Thank you so much!
As someone with a hypermobility syndrome, and have always gotten injuries from overextending during yoga or other bodyweight exercises, these are fantastic. Went through them once, and already feel like my entire core and lower back are benefiting. Going to stick with this for a couple of weeks and see how it goes. Thanks for making videos like this
Awesome, glad this could help!
I have hypermobility as well. When I’m persistent with these exercises i tend to get injured less!
Update ?
@@Chris-wl6wqThe big 3 killed him 😢
man's core is either so strong he's out doggin models n livin so hard that he abandoned internet or his spine is in pieces🤣 @@nasvsan6191
I finally figured out how the bird-dog is done, and I looked at the ton of videos, none of them really explained it, one big thanks!
Don't forget to extend/point the heel during the "Bird Dog".
Man, I’ve been trying to figure out what “core” meant for the better part of 15 years and these guys are the ones that finally got it through my head. Thank you. Highest praise.🙏
What core really is remain mystery for to this day
This is great! I do four exercises immediately after getting out of bed. The Bird dog is the last' I love your version. I'll be 75 next month and my goal is keep getting stronger and stronger. I started about a year and a half ago slowly as I emerged from a four year clinical depression during which I pretty much couldn't get out of bed. So exercise is my companion along with medication to keep the Black Dog out of my house, never mind in the corner of my room. Had never done a squat in my life. Hated the word. I'm a writer and the sounds of words affect me. Squat seemed ugly to me. ()Snack is another fingernails on a blackboard word.) But now? I love squats.LOVE them. I have worked them into my day so if I drop something I squat to pick it up. And then there's the Asian squat. Nothing relieves a tight lower back faster. I am following you (of course!) and can't wait to see what you're going to teach me next. So happy to have stumbled across you. I like to change my workouts. I usually work Pilates into all of them, then every once in a while I do the NYC Ballet workout. Try it some time!
Hi Elena thanks for posting this. I have just found this channel and I am struggling the same with depression and back problems. These are the ideal exercises for me. It is very important that I don't twist or arch the back as my spine feels weak. I am glad that your spirit has been lifted by starting your exercise routine. I am starting with these and need to keep up with them.
Thank you to the squat university and all the best to you 👍
@@cuzzo142 Hi Mike. So glad I decided to turn on my notifications and you only posted 23 minutes ago. First I want to say that depression is Hell. A new word needs to be invented because depression is lame in describing what serious depression really is. It is definitely NOT a case of the Blues. So that's first. Second: I don't know where you are in your struggle, how long you been in it, whether you have it mixed with agitation or off the charts anxiety, which is different kind of Hell. I first started exercising when I was still depressed, kind of knowing I was setting myself up for failure. I was right about that. Lasted 3 weeks. The following year, 2020 a change in medication had helped me significantly. I had joined MPC, My Peak Challenge, started by the actor, Sam Heughan. You can look it up. It's fantastic.) I began walking 20 minutes a day for 20 days. I used to hate walking, but found I loved it. Then I began to do the daily exercises starting out with the easiest. There are 4 choices from easiest to hard. Miraculously, I was able to keep up with it. Recently I hurt my shoulder and the pain goes all the way down my arm. Plus, last year I got a new mattress--very expensive from a high end company I had used before. A disaster. It's kind of wrecked my back BUT I find if I exercise I can relieve the back pain (not the arm though :( So be easy on yourself. Start small and slow and I promise, you WILL make progress. I wish you all the best. Anytime you want to be in touch, feel free. I will be sure to check my notifications.
@@elenalatici9568 hi again...thanks for your reply. It's funny but I have rebelled against walking...think it's a result of doing so much of it years ago in the army ha. However, I have recently bought a treadmill and am doing 30 minutes per day although I went a couple of weeks ignoring it.
I'm back on track now and starting to feel a bit better. My aim is to get jogging again as I never thought I would after an accident that damaged my back.
My back is definitely improving and am back working in the building trade...but my spine has kind of arched...so my belly sticks out. That's why I'm so chuffed to have found these exercises that emphasise a straight spine. Many other demos..trainers they pay no heed to this.
I need to sign off but respect to you for your strength in fighting back...this is my strategy now and I'm trying to get back the mindset of when I was training to get fit enough for joining the forces.
I am lucky that I can draw from this experience.
I've got to be careful as sometimes I'm like 'a bull at a gate'...I am taurean! 😂 I've got to do the exercises very carefully and be patient. It doesn't happen overnight...as you know.
This is my biggest challenge...continuity.
Best wishes to you 👍
fuck yeah nice man
@@elenalatici9568
My mattress wrecked my back too. It was an expensive tempurpedic memory foam mattress that I've put up with for years.
I have a new one on the way, but what symptoms did your bad mattress cause?
Gradually over time, I would wake up with my lower back stiffer and stiffer, and sorer and sorer.
It would be tight. I feel the soreness and tightness has been leading to alot of my lower back sprains.
Atleast that's what I'm hoping. We'll find out in the next few days when my new mattress arrives.
Thanks
This is definitely the best fitness channel on UA-cam, no doubt
Sebz I agree. He is a great teacher as well!
I only try new restaurants off referrals, I only go see new movies off referrals....I just found a new fitness channel on UA-cam, thank you bruh.
This channel and Smashwerx.👌
If you haven't already, visit his website. Tonnes of detailed articles on screening, mobilizing, creating stability and strengthening for an array of pains, weaknesses, imbalances etc.
Honored
I have been doing the big 3 on and off for years. However, I haven't been holding the positions for 10 seconds. Thank you for the detailed explanation of how to execute the exercises. I also appreciate the why. Pedagogically sound.
I just watched Dr. Peter Attias talk with Dr. McGill and was looking for a demonstration of the big 3. This was perfect! Thanks!
Yes, honestly, I couldn't follow Dr McGill because I'm a visual learner, and he just talked. In one ear and out the other.
Doing this for two years now. It works
Shout out to this guy. I have watched every video on the Big 3 and no one has explained it this well. Good work!
That was so much harder than I expected and I didn’t realize I’ve been doing bird dog wrong for a while. Thank you for the great content!
It’s hard to overstate how valuable your content ALWAYS is. I am grateful for your output, Dr Aaron.👍🏼🙏
Hands down the most elaborate, descriptive and varied approach, tips and advice channel you will find. Thank you!
Been watching SU for awhile now and always hear you talking abt the McGill big 3..Did it for the first time tonight and the lower back pain I had became much less.Not gonna claim that I have superhuman strength now but I'm definitely gonna have better sleep tonight.Thanks bud
I work in a paint store, I’m 41 and have had lower back pain that’s been getting worse. My left upper glute is tight and started causing pain down my left leg. Been working on my form as I function and it’s helping. I just started the Big 3 today and I will let you know how it goes. Thank you for the videos man.
How's it going?
@@doptimist2087 I’m doing better, almost all lower back pain is gone. Still can’t get rid of the pain in my left glute. I’m on my feet all day and I put most of my weight on that left leg so I am trying to balance on both more but I discovered I have very little strength in my right knee. Doing one legged squats from a pallet now but that’s only been 1 day.
How can anyone put a thumbs down on this guys videos, he literally puts out the best information on UA-cam. You explain things so well!!
I have been applying the things you teach into my squatting and it has helped me tremendously!!! You deserve millions of subs, the quality of the information you are putting out is second to none! Thank you for doing this and sharing it with everyone!
Thank YOU! I'm so glad the content I've shared could be so helpful for you!
@@SquatUniversity so basically you don't recommend super man and back extension at all? There are some disadvantages or the bird dog yeilds better results compared to those?
@@colecoleman1499 problem with super man is that extension past neutral is the point, where some people with back pain might not be able to tolerate this. bird dog and back extension (to neutral) are able to facilitate multifidus etc strengthening while keeping spine in a neutral i.e. unaggravating posture (bonus benefits of postural awareness and core control!)
I must genuinely appreciate your work. I had some problems with my lower back for many years, but as I stated to watch your videos and started to do 2-5 back/core stability exercises almost everyday, I started to feel as young as 16 yo again. Thanks!
Did this whole video on one take and it's flawless.
elhamdouliLah, thank you for sharing this hack! This is the game changer! I started with this, this morning after watching the short yesterday evening. It changed everything. I have performed my best overhead squat ever! From now on I'm going to start with core...
Omg I had a herniated disc for two weeks and I just watched and performed your video it feels so much better after these exercises thank you so much
How are you with your herniated disc man ?
@@sonidoo5908 much better. It really makes a difference to do these resistance exercises
@@affordableaquariumservices1663 glad to hear that, are you totally pain free now? Does it come back sometimes or it's over?
I herniated my disc 3 weeks ago, and your comment gives me hope! His side plank is crooked in this video though, according to the book Back Mechanic by Dr McGill (the one who invented The Big 3), you need to be straight and not bent at the hips. And we need to do these forever 😢.
I’ve been doing these everyday for over a month now. By the end of week 3 i fell i peaked in my stability, was a massive improvement to my weak core. Last couple weeks though i haven’t felt or noticed much more core improvement. I’m thinking about doing these 2 or 3 times a week going forward to see if doing these daily is still necessary giving my workout routine keeps me braced most the time now.
Changed my life with this and the glute activation exercises. I can feel much more stability and power in my squats and lifts. Many thanks to both the docs!
I had surfing internet and UA-cam for more then 8 yers searching info for my low back and neck pain. And what i want to say is THANK YOU!!!!!!!! This is the most quality information!!!!!
The explanation makes alllllll the difference. Sheer movement and motion cause only fatigue and joint pain but properly executed strengthening exercises do the opposite. Thank you !!!
I agree with this completely. I have been doing the McGill big 3 prior to my Burn Bootcamp workouts (and days off) for several years, starting after a back injury. It has made amazing differences in my ability to exercise without re injury . I am now able to do activities that previously would have CAUSED my back pain to return. Thanks for putting together a great reference regarding these exercises that I can share!
Danke!
Curl-up, Side-plank, Bird Dog. Thank you! I already do regular planks, but the bird dogs are harder and take less time.
What not to do, and what to do. Perfect. Thorough. Informed. Thank you also for the modifications, and reinforcement. Excellent instruction.
I am going to try this. I have been sedentary for 2 1/2 years but I am now getting going. They told me it was a heart attack, but a test this year showed my heart was working well. I don't plan on lifting large weights, but using this to get my core in shape will help considerably. I am thankful that you also show those who can't, where they can start. I am 68 years old and by God, I will get in shape. Thanks.
This was the best demo of the McGill 3 Core exercises with explanation. I have watched many demos, some poorly demonstrated with no details of the stretch. Thank you.
After a bad spine injury and chronic pain a doctor taught me the big 3 exercises and it's changed my life. I have no pain and I'm able to squat and deadlift even better than before my injury. I would recommend these to anyone even without any spine problems.
Love These.. specially for someone who has had Back Surgery ❣️
Hope you've recovered well.
I started working out at the gym over a month ago and have noticed a huge difference in how I feel and in my strength. I have an old back injury and neck injuries with chronic pain and am grateful to have found this video. My pain has lessened some but I’m excited to be able to strengthen my back better. Thank you.
Absolute GOLD. This was a step by step guide working from first principles. It was full of completely clear and actionable information. Thank you!
He's been preaching this for 5 YEARS?!! I believe this'll help a lot for most people in my family. Thank you Doctor
Big 3 has helped so many of my clients core and low backs.
I tried whole lot of exercises for my spine instability and Big 3 changed my life :D
Started doing these, and nerve glides, as a rehab for my herniated disc and it has been really helpful. Although sometimes when I brace the core, as hard as I can, I sometimes feel the sciatica flare up. But the more I do these I feel less pain.
A big thank you Aaron, without your wonderful work I would be in much more pain. Once again, thank you!
I'm so glad to help Erik!
Flare ups when you brace your core are normal, from my experience. Just be careful when you brace under a heavy load
how are you today? Feeling pain while doing these stupid Big 3 is not good. Stop doing them.
@@7THxSIGNwhy
@@sparci5150Dr. McGill (the advocate of these) states in his books you should not feel pain while doing these. If you feel pain to stop.
One day, I'll fly to US, meet you in person, shake your hand and thank you. Your videos are life saving. You have no idea. You are the best physiotherapist in the world. I've been to the gym consistently in the past. 1.5 years for the first time in my life trying to build muscles, I've been very careful with my form because i have an existing herniated disc injury L5-L6-S1 and I basically hurt every where due to weakness and tightness. Last month i upped the intensity of my training and triggered the disc injury. I felt so demotivated and down, and of course, so much pain. I didn't stop going to the gym, went in to do your rehab exercises. Did the mcgill 3 every single time before doing goblet squats. Its been almost a month now and my pain is managed, core is much more stabilized after doing these. Will continue doing the mcgill 3 before every single gym session because I no longer take for granted how important the core is.
The help I’ve been looking for. Thanks so much. I wish I had you as my trainer to help get my life back. ❤️
This looks amazing, I’ll definitely implement this into my routine.
I have a few questions;
1.) What is your rest time between each rep of 10 seconds?
2.) How many sets of 1 exercise?
someone said 6-4-2 reps and 10 sec rest time
8:32
Read back mechanic
Love this channel! Concise. Evidence-based. Delivered with clarity.
Great, great, great explanation for each execution...nobody here in UA-cam does it better. Believe me! More power!!
I’ve been studying/binging your videos for the past 1-2 months - you are f**k*n’ BRILLIANT!
Im gonna try this. Being a 60 year old female who is not incredibly coordinated, I love simple challenging exercises I can do at home. Many times I have to guess at form. I dont have to do that with your vids. Thank you - so helpful!❤
Thanks Aaron. This is the best explanation of the McGill Big 3 I’ve come across. Very helpful.
Thank YOU! I'm glad you liked it!
Why not just do a plank?
5:27 Do we keep our core engaged the entire time we are doing the bird dog? Or do we engage and release with each Rep? Also when you say keep spine braced what do you mean?
Typically means to keep your core tightened. Like you are taking punches to your stomach or sides.
I really appreciate you teaching us why and how to do these exercises. Your hard work and dedication shines through.
Man you have gone through soooo many details for these movements and I'm so grateful for it. Like yeah, everyone can do these threes. But you went througj them so precisely. Thank you.
Thank you for showing different phases of these exercises.
Some other channels have good info, but they don't show the entry level version.
I've found out the hard way that you don't want to dive right in, when trying to get back into fitness, or rehabbing a certain muscle group.
OK, I was getting some stiffness in my lower back when I did a lot of walking or exercising but I now do these 3 exercises religiously, every morning, and I have not felt any issues with my back in 4 months!!! and I'm 53 years old so Yeah - what can I say, AMAZING VIDEO - THANK YOU!!!👍
how long did it take you to improve? I am doing it for a week now every day and im not sure if i feel a difference ;(
@@rickb740 I would say to be very patient with this.... I started out doing only about 50% of what he does so I could slowly get stronger and use good form - and every week I would add to them until I did them correctly for the number of reps. he's doing. Unfortunately, I don't really remember exactly how long it took - sorry, but I can say, I've gotten stronger at these exercises that he shows - over time (and it took me a couple of weeks to do them fully the way he shows)... and I really haven't had any back soreness whatsoever... so, I'd go kinda slow with it and build up and then eventually - over some time, I think you will see the difference... lots of ligaments and tendons and action and stuff going on in there that need to become stronger and more flexible, I think. Plus, I'm a huge sleep believer - so, getting enough sleep so your body can repair itself it also very important, IMO. Good Luck!!!
Great video. I came here to check my bird dog form. My PT gave me some of the same exercises after disc injuries from heavy olympics. Amazing how these small exercises can avoid injury. If only everyone would listen.
Thank you! I've been doing these wrong, so I'm glad I found this one.
That's great. These core exercises are better for my back than the ones I got off my physio. Thank you x
The bird dog took away my burning nerve pain quick. I will try to be consistent
Thank you! Turns out I’ve been doing the bird dog wrong. I can really feel it now. These exercises were great in terms of healing my lower back disc bulge! Bird dog was one of the exercises I got from my physio.
1:07 super hero landing!!
I immediately like your videos before I even start watching them because I know that they will be well researched, very thorough, and of an immense benefit. Thank You Sir!
I really appreciate it!
The famous McGill Big 3! Using them in my herniated disk recovery (and prevention after)! They ARE GOLD!
This video is must match video 📹 👀. The way instructor is confident in speaking, tells how deep knowledge he has in these.
I cannot emphasize this enough. THIS WAS SO HELPFUL! Somehow I can actually breathe now! My breaths were so shallow and I was super annoyed but this was so helpful!
I'm glad this video was helpful!
@4:20 for the side plank, it looks like you're raising your hips to the point where you're making a slight angle (as opposed to a straight line from your shlulder to your hips) - is that because you're moving around while demonstrating, or is that how it's supposed to be done
Bit of both. You want to be straight.
By slightly "arching" in the sides, you can activate the sides a bit more rather than keeping it a straight line
This is the video i was waiting for :)
Nobody explains it better than you
Thanks man 😄
You're welcome!
Thank you for providing such detailed explanations. This is such a great channel for those who want a better understanding of the “why” behind movements. I definitely would have raised my leg higher performing the bird-dog thinking that I was working even harder.
These are excellent tips about bird dog that I've not heard before. Thank you so much your channel is THE BEST !!!!
The Bird & Dog is part of a classic exercise of Yoga called Nadi Vibhaajana. Great to see it getting it used in this way 👍🏼
Not really, you lift the leg up and extend your spine in nadi. In bird dog the spine is neutral
Thank you u have me really locking my spine out it is such a big difference. I appreciate you sharing your knowledge sir
Wow I feel an immediate relief in my lower back pain upon doing these!
Now it's time to put in the reps for days, weeks & months to come 🙌
Still using these 3? I’m starting tomorrow
This video is the best demo I have seen anywhere for McGill's Big 3.
Nice one. Will add these tips to my stuff to incorporate pile. Thanks.
amazing well articulated video,youre right on the money with the mcgill exercises about not arching the back,my physio made me do back extension and still when i slept i got pain,i told him about the bird dog,he didnt even know what it was!
Find a new physio
BRILLIANT!! Thanks. My entire life I had a weak and (from what I learned here) also an unstable core. My separated tummy muscles dont help tho but I will try do these 3 exercises every day. Thanks again so much!!! :D
did you give a chance
Hey @1:34, you said to drop one foot. You then said if you're not in any pain.. it doesn't matter which one. Which foot do you drop if you ARE in pain on a certain side of your lower back? My L4 is NOT happy right now. Left side.
I feel an improvement already only after a week. Thanks 🙏
ABSOLUTELY FANTASTIC EXPLANATION AND WILL FOLLOW TO YOUR PRECISE INSTRUCTIONS!
That was such a clear and straight to the point tutorial. Thank you!
Been looking for good exercises to build up my core before getting into working out. Thank you so much for this information and explanation to use for this purpose...
Dr. Aaron! You're truly a blessing! Every single video of yours has been super-informative and has personally helped me find answers for various issues I've faced while working out. Thanks a million and keep this going! The best fitness channel on UA-cam
It makes all sense. I will try to do it. Thank you so much .
awesome demo and explanation of them. thank you.
Thank you Aaron !!! That was really helpfull ! 🙏🏼👏🏼👏🏼👏🏼
Loved the bird dog instructions. I was arching during the tap part. Thank you!!
Fantastic explanations and guidance! I really love the common faults you point out, I think I would have likely fallen prey to one or two. And the modifications, both up and down are helpful. For the side plank, do you recommend extending the arm on top to the ceiling if hands on hip is too easy?
Thank you! And yes you can!
Eventually I did 1 arm up and 1 leg up as high as possible.
McGill says to lift elbows just a bit as well when doing the curl-up, and specifically lift the head AND shoulders. So I think you need to redo the curl-up instrutions. Otherwise, this is likely the best Big 3 video out there - by far.
I was wondering about that. If you only lift the head, you notice it only in the neck. Most people lift the shoulder blades