Stuart McGill

Um, so if you can get your-- If you can get nutrition dialed in and you can get, uh, sleep dialed in, and then it opens the door for the next part, which I would rem- recommend this.

And this comes from, and I've, I mention the sources all the time, uh, Steve Persall, uh, Stu McGill, um, Rusty Moore, uh, my coach Scott, they all recommend the half at, you know, the, the idea of eating after a meal and that dedicated half hour walk every day.

If you can get yourself in the situation of just simply getting the half hour walk a day, the dedicated half hour, which means, uh, by the way, you can walk the dog, and if, if you have a, a dog that sniffs everything, that's still fine, walk.

Uh, for me to get my 10,000 steps a day, and I know, and I...

Uh, this isn't my house.

But, uh, just it's easy to do.

For your low-- for your back, Stu McGill tells us that walk is wonderful.

For your digestion, it's one of the best things you can do.

Yeah.

Dr. Stu McGill will be happy.

Okay, so we've got a high bar back squat.

Yeah.

It's just like, as a trainer, an injury is, it's a fucking, uh...

I mean, I don't wanna rip off, Brian Carroll wrote a book called "The Gift of Injury," and he wrote it with Stu McGill.

But like, I think it, there's, there's some, to, to a, to a coach, it is a gift, 'cause it's like, here's exactly where they are, right? Like, here's the dead end sign on the road of their progress.

Yeah.

Half the day, almost every day, that's it.

So all the PT, all the prep, the Stuart McGill, big three exercises that you're familiar with as well.

Hundreds.

All these things.

The way they create stability, like a deadlift stability or superset stability, is through compression.

And Stu McGill showed us this.

He measured it.

It's amazing stuff.

anything like this anyway but why this is overused and where this myth kind of came from this actually has quite a bit of research behind it so there are two layers that i want to go into as to why this particular cue is a myth and the first layer is that the hollowing versus bracing This is one of the keys.

So Stuart McGill, he is a foundational researcher in this area.

He draws the clear distinction between bracing, which is activating all three layers of the abdominal wall, So without pulling in and hollowing, which is what typically happens with the activate your core by pulling your belly button into your spine cue that we've all probably heard many times.

Whereas bracing feels like an action when someone is about to like poke you in the stomach and you just tighten your whole core.