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Old 04-27-2014, 10:47 AM   #1
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Default McGill Big 3 For Lower Back

Posting resources about the big 3. Feel free to add to this thread or ask questions.
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Old 04-27-2014, 10:48 AM   #2
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Old 04-27-2014, 10:50 AM   #3
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http://mattsiniscalchi.com/2011/07/1...ore-exercises/

Quote:
Myths of Isolating Core Muscles

Do enough sit-ups, does not matter who you are, you will hurt your discs. Think of the low back like a credit card, if you keeping bending it back and forth, eventually it will break. Some people may have more “bending cycles” but the principle is the same for all.

Athletes use this core as a “spring for stiffness.” They do not take their torso and bend them under load. I.E. A throw or punch = The hips generate the movement–>stiffness is produced by the core (spring stiffens)–>followed by the power in the shoulder.

Hollowing or sucking in your stomach to “activate” transverse abdominis is basically stupid for healthy individuals. Nothing new here. You brace your stomach. Hollowing will decrease performance (you don’t suck in to lift heavy weights).
Quote:
McGill’s Big 3 for the Core

Curl-Up- this is not a typical sit-up type exercise. There should be no movement from the lumbar spine (your low back should not flatten against your hands).


Side Plank- great for quadratus lumborum (super important for important). McGill talks about the importance of QL for athletic movements. Suitcase carries with dumbbells or kettlebells are awesome for this as well. A lot of us know this exercise but most often it is performed incorrectly. The ankle through to the ears should be in one straight line. We encourage breathing through tension.

Bird Dog- the precision of form is what enhances performance (co-contraction of leg and opposite arm). Low load on the back as well. Mike Robertson gives a great video of how to do this perfectly. If you see most people doing this, often times you will see an increase in the lumbar curve (lack of control).
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Old 04-27-2014, 10:50 AM   #4
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Old 04-27-2014, 10:50 AM   #5
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Old 04-27-2014, 03:20 PM   #6
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Since incorporating the big 3 and suitcase carries, the nagging QL tightness I have suffered on and off for 2 years seems to be improving. They're also a great warm-up. Highly recommended.
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Old 04-29-2014, 09:06 AM   #7
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I just started doing the big 3 for my warmup, I actually enjoy this and feel like a lot of my strains throughout the core have started to be less of an impact on my training.
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Old 04-29-2014, 09:11 AM   #8
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Quote:
Originally Posted by Shorts View Post
I just started doing the big 3 for my warmup, I actually enjoy this and feel like a lot of my strains throughout the core have started to be less of an impact on my training.
Same here.
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Old 04-29-2014, 09:38 PM   #9
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followed McGill's suggestions to recover from spine surgery and prevent a repeat injury.

Always rotating them into my routine
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Old 04-30-2014, 05:49 AM   #10
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Bird dogs were a big part of my recovery from bulging and burst discs. To build up to a bird dog ( if you need a progression, or have never done them) start with the quadruped position and do only the arms. Then do only legs. Then start doing both. A form point to note most people try to raise the leg too high. This makes your hips not in alignment.
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