3 best exercises for reducing lower back pain: The "McGill Big 3"

Рет қаралды 10,433

Күн бұрын

The McGill Big 3 consist of three exercises that build core strength and low back stability. They include the McGill Curl-up, Side Plank, and Bird Dog.
By including these core exercises in your warm-up, you'll effectively prepare and stabilize your hips, back, and core for heavy compound lifts like squats and deadlifts.
Many lifters perform the McGill Big 3 exercises to prevent and fix low back pain.
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Zack Henderson is a strength coach in Nashville, TN.
He enjoys working with students of all skill levels to become stronger than they ever thought possible.
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0:00 Dr. Stu McGill
0:47 McGill Curl-up
3:23 Side Plank
5:22 Bird Dog
6:30 McGill Big 3 Programming

Пікірлер: 12

@ZackHenderson 17 күн бұрын

More core exercises for lower back strength ---> kzfaq.info/get/bejne/iNJlZ9ubld62YGg.html

@pauljamesharper 3 ай бұрын

So good to see someone teaching it correctly. The Bird Dog in particular seems to be done wrong, with people putting their back leg too high.

@arianasudamerica3801 15 күн бұрын

Thank you for the condensed tips!

@benswarts6400 3 ай бұрын

Great one, Coach! Thanks for getting this out there. I use parts of it really often personally, as well as with my crew. Well thought out, excellent demonstration, and great pacing. Keep it up!

@ZackHenderson 3 ай бұрын

Thanks brother!

@JohnJohn-fz6nt 17 күн бұрын

Thanks🙏

@hassanarafat6430 Ай бұрын

They are good, but why they have to be so difficult ?

@annb999 3 ай бұрын

Thanks Zack! It's interesting that the RKC teaches the bird dog with an elbow to knee variation with lumbar flexion but I do notice more stability with your hand to knee bird dog.

@ZackHenderson 3 ай бұрын

Yep, much easier to keep a neutral spine. Plus, I'm referencing McGill's material directly.