Why You Should Train Your Quadratus Lumborum

Рет қаралды 65,085

2 жыл бұрын

Stuart McGill taught us about Neural Drive, what it is and how athletes utilize it. This video describes into detail about getting in the right frame of mine to use Neural Drive and how to test for Neural Drive. Full episode available here: lnk.to/StuMcGill
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Пікірлер: 124

@andrewluk4327 2 жыл бұрын

I love how they always let the guests run the show and never interrupt

@albee.balcazar 2 жыл бұрын

what a glorious mustache he has!

@tomc3216 2 жыл бұрын

Came here for this comment

@thomasj7506 2 жыл бұрын

It is indeed quite glorious

@JesusChrist2000BC 2 жыл бұрын

We call him Mr. Eggman from Sonic.

@terrootti 2 жыл бұрын

Glorious is the correct word

@Tennyhu Жыл бұрын

A top hat and pipe would suit him lol

@Chris-kb6vf 2 жыл бұрын

I’ve been with McGill 5-6 times in person at workshops. He’s actually funny but very stern. 😂

@ktkktlzubi 2 жыл бұрын

Imho farmers walk as one of the most underrated exercises, I do them nonstop all forms suitcase, overhead , different grips, on stairs up/down .. and so on.. They are brutal.. u feel ur legs, core , shoulders.. gripes of course.. .. again underrated AF .. great video 👍🤙🏻💪🏻

@Beats-By-Anthony 2 жыл бұрын

Add some Kettlebell/Dumbbell Swings in as well + Farmer walk = Golden duo!

@ScardiMard 2 жыл бұрын

WOW

@Lilpokeball 2 жыл бұрын

Road construction workers have next level strength from filling and moving wheelbarrows all day. That's besides all the other hard labour.

@Beats-By-Anthony 2 жыл бұрын

@@Lilpokeball I know A LOT of construction workers who have a big fat belly as well.

@derrickross192 2 жыл бұрын

Agreed! If you add in a set of a movement every 50-100 steps, it's an even greater smoker. Going around a couple blocks in your neighborhood can be crushing lol

@clap5 2 жыл бұрын

I’ve been training my ql thanks to Ben Patrick. I’ve noticed difference in my back.

@Marz2727 2 жыл бұрын

Ben is a great teacher

@Only2GendersCommonSense Жыл бұрын

Ben for the win! 💪

@adamthewoodworker2571 Жыл бұрын

What exercises do you do for your QL to train it?

@clap5 Жыл бұрын

@@adamthewoodworker2571 kzfaq.info/get/bejne/eKmngJBmvNSaiJs.html

@RBC0405 7 ай бұрын

@@adamthewoodworker2571Try Back Extensions and Offset Carries.

@DensityMatrix1 2 жыл бұрын

I had to discover this on my own. I have issues with right knee (itb tightness) after surgery decade ago. I would notice when I would do lats (rows/pullups), that my knee would feel tight. This was caused by my lower lat/QL getting tight and then pulling up on my hip which then caused pelvic tilt, which caused by femur angle to change. I eventually figured out if I stretch my sides (QL) that I would almost get immediate relief. Strengthening the QL through isolateral loaded carries really helped increase stability. I also add that belt squat marches can help with this. Load them heavy and march, if you have pelvic tilt/lift from a tight QL the belt won't allow that side to ride up.

@Josh-fz9rh 2 жыл бұрын

That’s insane. It beginning to realize the chain of events that’s giving me issues as well. I have had a tight lower back for some time. It has been giving my knee issues lately and even more recent hip problems smh

@DensityMatrix1 2 жыл бұрын

@@Josh-fz9rh Yep. As far as lower body lifts I do: hypers, reverse hypers, belt squats, sled drags and pushes and farmer walks. I try to limit the amount of spinal loading I do. Not worth it at this age.

@thomasj7506 2 жыл бұрын

Thanks for the tip on belted squats

@chongyaolim3011 2 жыл бұрын

What r your opinions of wood choppers to work that QL. Those cross body cable pulls that work rotation and anti rotation. I sprained my back but when to a physio and he diagnosed me to have severe tightness in my QL. Couldn't walk, could barely get out of bed cos I couldn't sit up from a lying position for 3 days at least, had to roll out of bed literally. Started doing a whole lot of anti rotation exercises and yoga. Seemed to have regained some strength as my lower back does not hurt like before. However still wondering other than farmer walks, r there any other exerciss that can directly strengthen the QL?

@kenyenmusic7548 Жыл бұрын

Oh my god bro i literally think i have this same exact thing except i didn’t get surgery. I always had a pinching in my right groin when sitting cross legged and i started doing stretches to stretch the outside part of my glutes and that helped but the problem was mostly still there. Now recently i started stretching the whole side area (lats QL etc.) and this has made a huuuge difference. Im not totally cured yet but holy shit the amount of progress ive made in the past few days is amazing. Wish i was stretching out my QL a loooong time ago 😂

@gabrielbotsford791 2 жыл бұрын

Excellent content. Direct, to the point, gives a person a direction and first step.

@knutbk 2 жыл бұрын

As a runner and cyclist focused on strength and endurance, I love this.

@jfreck 2 жыл бұрын

when

@bibekkahlon6105 2 жыл бұрын

@@jfreck when did i ask you to ask him when?🤣🤣🤣🤣

@112bv 2 жыл бұрын

great in-depth analysis very impressive. dan john have been stressing the importance of loaded carries good to see it backed up

@marledanimefan7186 2 жыл бұрын

Farmers walk is one of my favorite exercises !!

@miesvaillanykyisyytta3252 2 жыл бұрын

Dr. Wily went from haunting Mega Man to improving strongmen.

@The_MKUltra 2 жыл бұрын

Great insight. Must research this deeper for myself. That muscle is where all my back pain/stiffness is.

@kamarifit 2 жыл бұрын

Profound discovery, amazing description explanation teaching the list goes on! Great work guys!

@ironcrosstrainingltd6482 2 жыл бұрын

Build every muscle you got 💪

@willemvandermerwe3124 2 жыл бұрын

PLEASE have Dr Mcgill on again!!! Him and Stan Efferding are always awesome

@adamcraig1468 2 жыл бұрын

I've only started training my ql. I wondered why I was so strong in a gym but so weak in real world applications

@sonnyshuttleworthfitness8607 2 жыл бұрын

@oaklandtoindy 2 жыл бұрын

Dr. Stu changed my life. 🐐🐐🐐

@Gengh13 2 жыл бұрын

Perhaps it's time for a second round with Siim Land, he has more muscle now and is on a book tour about musculature, despite doing an almost OMAD diet.

@laubachm11 2 жыл бұрын

McGill is the man!!!

@backfru 5 ай бұрын

I love anything that involves 'movement under load' Farmers walks, suitcase carries, carrying bags of gravel, wheelbarrows, heavy tools, implements - if I need to get something heavy from A to B, I bloody CARRY it!

@MrRobVision 2 жыл бұрын

I met this guy who only trained quadratus lumborum 5 times a week for 30 years. I followed him to the parking lot and instead of a car, he just started hulk jumping away

@KR-jg7gc 2 жыл бұрын

Listen. Just train in all planes, and all forms (Full ROM, partial ROM, co-centric, isometric etc)

@underthesun4231 2 жыл бұрын

Great advice

@sillymesilly 2 жыл бұрын

One legged swinging, standing on one leg on the the block, as if you are skateboarding but with a locked out knee Works Lumborum really wel.

@intenttoinjure 2 жыл бұрын

This information is so good.

@bartspinnoy8232 2 жыл бұрын

I like his quadratus moustaciorum, critical on both sides of the mouth, for sagital looks and strenght!

@backfru 5 ай бұрын

He definitely trains each side of his mo-psoas, to achieve a balanced walrus-nemius to hold the top lip platform up and avoid any chance of an uneven soup strainer

@dakotasonney2142 2 жыл бұрын

You guys rock! Keep the good shit comin!❤

@user-nc2wo4et5o Жыл бұрын

Dr. Stuart McGill is the Ainstain of low back science!

@H_Hold 2 жыл бұрын

I knew I loved these for some reason

@user-im9xq7fp5r Жыл бұрын

as a martial artist and a man at 70's , I was spoon-fed in the Asian way of looking at core strength, transabdominal pressure, cross slings...pelvic base ....yada yada ALL MY LIFE, Yet, not until I watched this video, had I discovered the under-rated part of the power chain!! thank you and keep. This video gives me a road map to be a better martial artist , a better bipedal entity living under gravity !! cheers.

@lemmeseeyahipzswing 5 ай бұрын

This is awesome!

@gogogo96 3 ай бұрын

I cant agree more. Im 52 yo I play tennis a lot, too late to found out weakness my left QL I badly hurt my lower back with 2 nerves pinched. 5 weeks still recuparating from it.

@treasurethetime2463 2 жыл бұрын

Wife: "What do feel like for dinner, hun?" Me: "quadratus lumborum, you clumsy fool!"

@matthewman249 2 жыл бұрын

I'm hurting. Here to learn what I can do...

@drewswomley7787 2 жыл бұрын

Are TGUs good for training the QL?

@ST-rj8iu Жыл бұрын

I am hoping this is my issue. I have done abduction and psoas strengthening all I can. Still have tightness in hips. This sounds like it could be it!

@cryptogymbro 2 жыл бұрын

💪🏽🦍 better than local sports university with 30 year old lectures.

@kamu747 2 жыл бұрын

Great talk. Thanks. To be clear. Is he saying that farmers walks train and strengthen the QL?

@gmotwmirl 2 жыл бұрын

Suitcase carries more so than farmers walks i think. Guys a surgeon, or so i believe, so he would more than likely say "that depends".

@dernuniverse9813 2 жыл бұрын

Doug Brignole biomechanics explained. One of the best exercise is the MultiHip machine amazing strength nothing like that machine

@seancaseo84 2 жыл бұрын

What's the workouts?

@dingo8mbaby132 2 жыл бұрын

Do dumbbell lunges, as an extension of a farmers walk, work to strengthen the Quadratus Lumborum? ?

@hunterholistichealth 2 жыл бұрын

Activation will probs depend on whether it’s unilaterally or bilaterally loaded as just loading 1 side would put more demand on the QL. Otherwise I’m not sure

@seanspence4316 2 жыл бұрын

McGill has been ahead of his time.

@kenyenmusic7548 Жыл бұрын

Theres very few people who can rock a mustache like that, and he’s one of them.

@aaronlatif52 2 жыл бұрын

How do suitcase carries stack up? Like I imagine you get more core (especially QL) stability and strength doing it unilaterally. Or is there a significant benefit of being able to do more overall weight?

@jordan-zo7ou 2 жыл бұрын

I think Brian carrol who has worked with stu a lot always says he preferred suitcase carries to farmers walks for core work

@cristianfaison8238 2 жыл бұрын

Unilateral overhead is the most demanding, mechanically. You can use very low weight compared to the other variations and still get the same benefit + shoulder stability

@nathanwong9927 2 жыл бұрын

Excerpt from Dr. Austin Baraki's article on "Diagnosing Silly Bullshit": Any specifically named, usually smaller muscle (e.g. Quadratus lumborum, Psoas, Piriformis, Transversus abdominis, Gluteus medius, etc.), usually representing the “pet muscle” of a particular therapist or guru. They’ll always find a way to diagnose some vague “dysfunction,” “tightness,” “weakness,” or “imbalance” (more fun buzzwords) of their pet muscle in just about every person who walks in the door, because it’s been criminally underappreciated by the “mainstream” (thereby contrasting themselves as more “educated” and “holistic”). And of course, since they’re the self-proclaimed guru for that particular muscle, who else should be the one to waste your next six months of time with corrective exercise “progressions” and “mobility work”? » Bottom line: Perhaps instead of focusing on “activating” one tiny muscle with corrective exercises or obsessing over your Psoas, all you need is a coach who actually knows how to get you to lift symmetrically, how to valsalva effectively, or how to set your back properly in the context of the lift itself. You know, coaching. Radical idea, isn’t it? This is fun, isn’t it? I could go on with other abused buzzwords like “Torque,” “CNS,” “Dysfunction,” “Hip Hinge,” “Centration,” “Dynamic,” “Alignment,” “Dyskinesia,” “Maltracking,” and so forth, but perhaps I’ll save them up for a future piece. For now it’s time to move on. It should be noted that these buzzwords do have perfectly legitimate uses in the English language, so they don’t automatically imply that they’re swimming in a context of bullshit. Instead, they just grab my attention and make me think extra carefully about the words that follow, particularly when used in the contexts I described.

@32forestgump 2 жыл бұрын

What is your deal

@abbott5580 2 жыл бұрын

I agree with Baraki unless he is giving this advice to advanced athletes. I'm pretty sure he just wanted to apply this to beginner and intermediate strength athletes.. Trying to adapt Barakis quote to all athletes across all sports is obviously not going to work.

@lordslavik 2 жыл бұрын

That's a whole lotta words for "farmers carries are too hard for me" ;)

@nathanwong9927 2 жыл бұрын

@@lordslavik haha to be fair, I have a love/hate relationship personally with farmer's carries. However, I disagree with Dr. McGill's philosophy to rehab, as McGill's narratives are typically not well supported in the research evidence and he appears rooted in the biomedical model.

@nathanwong9927 2 жыл бұрын

@@abbott5580 If I'm interpreting Baraki's article correctly, I believe he is speaking to all people, regardless of one's anthropometrics or experience in a particular sport.

@JB-ym2jj 2 жыл бұрын

Have a hernia near that muscle and feel pain if I put too much pressure on the opposite side's foot. Sometimes God shows love in the most obvious of ways.

@docd2295 2 жыл бұрын

How well does the lunge train this muscle? Definitely feels like the pelvis much be stabilized in that movement.

@guy5140 2 жыл бұрын

Not well. At least, not as an isolation exercise. Do back extensions but on your right and left hip.

@Marz2727 2 жыл бұрын

@@guy5140 ✅️✅️✅️

@JoshuaCurey 2 жыл бұрын

You guys should get Mark Wildman on the podcast, my favorite channel, and an excellent trainer.

@concettovaccarella4890 2 жыл бұрын

This is why I go over sub system training with my clients. The upper extremity can dictate the way the lower extremity functions. People don't even realize that the latissimus Dorsi is the only upper muscle that attaches the lower extrem to the upper extrem...

@littlethuggie 2 жыл бұрын

It attaches the femur to the arm?

@brucele2776 2 жыл бұрын

Quadratus lumborum

@ConstructiveMinds100 2 жыл бұрын

Great content. The voodoo man at the end is unnecessary.

@BluegillGreg 2 жыл бұрын

An "A - B Ducter" is just an abductor, right?

@SHEARMINATOR 7 ай бұрын

I have a big problem with QL and I can't walk because of this

@mking3219 2 жыл бұрын

Wonder if that will help my degenerative disc l4 l5

@krasinkrumov5990 2 жыл бұрын

yes it will - work on glutes and core also

@benNo1989 7 ай бұрын

must be f*in cold in the studio they are in, cuz they all wearin caps there lol

@itemps 2 жыл бұрын

Goldsd

@hunterbidensvaxmandates 2 жыл бұрын

Just as important to lay on a lacrosse ball on the quadratus lumborum and release it

@jmass4207 2 жыл бұрын

I'm no expert on the various effects of weak or dysfunctional Quadratus Lumborum but I can say I injured my back years ago (likely deadlift but idk the pain set in the next day) and my mid back was fucked for years. What has really helped has been working, stretching and releasing my right hip area and Quadratus Lumborum. Traditional back advice fucked me up bad, because it all targets the spine and back muscles and fascia directly but not hip/pelvis issues that can refer tightness and pain to the back. I would greatly suggest anyone with back issues, especially if you feel any tightness or muscle imbalances between your legs and hips to try this avenue.

@lw7654 9 ай бұрын

How did you know which side to do? I have ql pain on left but it is my right lower side(hip shorter functional leg ) that I’m thinking is causing the left sided pain etc..@@jmass4207

@abhistraj5732 2 жыл бұрын

💯👍💥

@joelrunyan1608 2 жыл бұрын

Also. Weighted carries with weight only in one side. Im 6ft5 220 rugby player. Skinny by rugby standards. I held my own thru core strength. Not limb strength

@outerspacing9207 2 жыл бұрын

I don't really care about performance so I'm a bad example. But I did a ton of farmers walks and sled pushes, for whatever that's worth. They both had ZERO carry over to my other lifts. Now again I'm fine with that, but for those who think it will, didn't for me

@ohno837 2 жыл бұрын

Strength is a skill

@outerspacing9207 2 жыл бұрын

@@ohno837 okay

@Dispensationalism 2 жыл бұрын

Well farmers walk is a heavily underrated exercise. Develops Forearms, Neck, Calves and many more obviously. And sled lushes aren't bad either if you do then the right way for your knees according to Ben Patrick aka Kneesovertoeguy.

@cccollarncuffs 8 ай бұрын

My left side was in spasm for years. Doc gives Vicodin.

@juliawilliams1355 2 жыл бұрын

Ay bee ductors

@nathanfrancis1942 2 жыл бұрын

Can't believe I had to scroll so far down to see someone finally mention this! Now I need to know if he calls the adductors the "ay dee ductors"!

@Markuzsosa 2 жыл бұрын

so many different training rather then “ strength” training

@TOYCH 2 жыл бұрын

The JRE thumbnail bite is a little much

@lynguy8824 2 жыл бұрын

So you won't suffer from avoidable backpain and injury.

@littlethuggie 2 жыл бұрын

Don't train muscles, train movements.

@NAVYCORPSMAN2010 2 жыл бұрын

Why is he saying “A-B-ductors”

@mcenag 2 жыл бұрын

Because adductors and abductors sound very similar, so it is said like that to make it clear for the listener.

@NAVYCORPSMAN2010 2 жыл бұрын

@@mcenag right on 🤙🏼 makes sense

@oldnatty61 2 жыл бұрын

So what's the point? We're on earth not krypton. So if we want to perform at superhuman levels. We must artificially create a higher then what we're adapted to gravitational pull as we do everyday activities, and we must increase the load as we adapt to it. Hmmm?...sounds familiar. Look at the work of Steve Justa, Dr. Leonard Schwartz, Steve Reeves (especially after retirement), and Johnny "Wildman" Grube.