Spine Stability Exercises - McGill's Big 3 

The power breath is also part of the Big 3

I just did these earlier today after watching a video from squat university. Great suggestions, thanks for the video.

You literally leaving out the most important part which is properly bracing your core before you begin the exercise. These exercise are useless without cueing this part of the exercise.

Lifting your leg too high on bird dogs

The bird dog is not effective done like that! It is a vigorous exercise that requires bracing/locking down the entire body and actively lengthening the forward arm and driving the heel back on the extended leg. The control of the breath is also integral to the position. This is VERY hard for most people to do properly, but the benefits are amazing!

Should you be flexing your core while doing the exercises?

Thanks for sharing

My spine is straight. I don't have the natural curve, at least for sure, at my lumbar section (shown through MRI). Do I configure these exercises if I decide to do them? Maybe not put my hand underneath me at the first exercise because it is going to overextend my spine?

why do we lift our shoulders and head in the the laying down version?

Thank you Dr. Bonner, much needed

Lol I can tell everybody here already got the right version from SU.

Give Dr McGill credit :) you didnt even do them correctly

Got it Doc, Thanks.....where did you get the 'Kicks' ??

that first one Really hurts my knees anyone have any tips?

Your head is too far off the ground on the mcgill curl up and your leg is too high on the bird dog. Also no mention of keeping a neutral spine/ slight spinal curve during the other exercises.

8 reps of 10 seconds?

Magnus Carlson' new profession

I hate the first one for the same reason I hate a lot of spinal stability exercises and it’s bc it feels like it’s not doing anything and I’m just wasting my time but I have started doing side planks and I might give the third one a go too bc holy fuck I’m sick of having to crack my back for pain relief

It would be nice if "Dr." Bonner did these correctly. His head is too high on the last one, and his leg is way too high on the bird dog. He's also omitting a LOT of important details. Do not use this video to learn the McGill Big 3.

You are doing bird dog wrong.

Too high leg on birddog

Vague

Delete this video. Redo it with proper form.. Plus Stu never said 10-15 second holds. He and Brian Carroll say no more than 10 seconds holds.

Bro does not know what he is talking about lol. No queing and just be saying the most random shit

Terrible form. Better research this subject and reshoot.

This man doesn't know anything about McGill exercises. He makes every one of them wrong 😂😂 and he makes a learn video should be punished..

Summed up a 9 minute video in 9 minutes. Also stole $$$ from greedy doctors

Wow it’s unbelievable you did most of that incorrectly and put it out on RU-vid, you could injure yourself and others

Your bird dog is incorrect. Please do not do what he did or you will mess up you back. Your foot should only be 1-2 inches off the ground. Your using all of your lower back to raise your foot as high as you have it which defeats the purpose of these workouts