Professor Stuart McGill is a spine researcher with years of experience and author of several books which aim to rehabilitate low back injuries. The McGill Big 3 is a series of exercises that he uses with clients and athletes to increase core stability by building endurance & control of the muscles which support the spine via isometric holds.
I love using them for myself and my clients to not only increase core stability, but to work on balance and coordination - all of which are important attributes for a well rounded strength athlete.
So what exactly is our "core"? Most of us associate core with "abs" or abdominal muscles. However it may surprise you to learn that your core actually consists of all the muscles which surround and support your spine.
They are considered the core of our body and include the abdominals & obliques, the extensor & protector muscles of the back (erector spinae and quadratus lomborum), as well as larger muscles spanning multiple joints such as the latissumis dorsi, trapezius, psoas and even the glutes.
Each of these muscles work together to stabilize and support the spine by contracting and creating stiffness. It's this stiffness that allows the body to bear loads. When the core muscles fail to meet the demands of the load (for example in a heavy squat), the risk to the spine increases and performance suffers. Therefore the ability to coordinate core muscle activation is highly important for strength athletes who frequently expose their bodies (and spines) to heavy loads.
As we've learnt above, the core is made up of many muscles, so an effective program would be one that activates many regions of the core. Whilst typical dynamic "ab" exercises such as crunches & sit ups target the abdominal muscles alone, the "McGill big 3" hits the core from all angles. Another distinction between this program and other core routines is the type of exercise being performed. Rather than a dynamic movement like a sit-up which puts the spine into flexion, the McGill big 3 are a series of isometric holds. They aim to increase the endurance of the core muscles as they fire together in unison, whilst keeping the spine neutral. You can imagine how this would be important for someone performing multiple reps or sets of squats. Whilst there is a place for dynamic movements which strengthen each of the individual muscles of the core, research shows that isometric exercises provide far better results for creating that core "stiffness" that we spoke about, by increasing coordination and endurance of the core muscles.
The Curl Up
A great exercise for targeting the anterior components of the core without creating excessive flexion of the spine.
Lie down on your back with your legs straight. Bend one knee and place that foot on the ground.
Place your hands under your lower back to support the natural curvature of your lumbar spine.
Slowly lift your head, shoulders and elbows off the ground and squeeze your lower abdominal muscles. Be sure to keep your neck as still as possible and don't overly tuck your chin or let your head fall back.
Hold this position for approximately 10-15 seconds, before slowly lowering down, swapping your legs over and repeating the process.
The Bird Dog
An excellent addition to your strength program as it incorporates the anterior musculature of the core, back extensors, lats, and even glutes.
Get on all fours with your hands directly under your shoulders and your knees directly under your hips. (Don't lean forward or sit back)
Practice the movements of spinal extension and flexion before finding a position in between where your spine is neutral.
Stiffen your core, extend one leg and opposite arm.
Squeeze the glute of that leg and form a fist with the hand of your outstretched arm.
Focus on keeping your core stiff without twisting your torso or changing the position of your spine.
Hold for 10-15 seconds and repeat twice on each side.
The Side Plank
A great exercise for targeting the side musculature including the obliques and quadratus lumborum.
Lie on your side. Ensure that your elbow is directly under your shoulder. Bring your front foot forward and lift your hips off the ground.
Squeeze the obliques. Push the hips forward slightly by also squeezing the glutes and ensuring your body is in one straight line from your head down to your toes. (Do not tip forward or lean back.)
Hold for 20 seconds per side.
So there you have it - The McGill big 3. Be sure to check out http://www.backfitpro.com/ for access to extensive information on the topic.
Now give them a go and let me know what you think! Have other core exercises you'd like me to share? Leave a comment below or on my Instagram.
Happy isometric holding!
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