After decades of pain-free living, I was blindsided by lower back issues late last year. Everyday activities became a challenge, and squats and deadlifts were off the table. The turning point came from revisiting Dr. Stuart McGill’s literature, specifically Back Mechanic, Ultimate Back Fitness and Performance, and Gift of Injury. This deep dive inspired a new warm-up routine that allowed me to return to lifting heavy and living pain-free.
The McGill Circuit
This circuit became my go-to: Cat-Camel, Bird-Dog, Rolling Plank, and Curl-Up. Each exercise flows seamlessly into the next, creating a dynamic and effective warm-up that primes the body for heavy lifting.
Cat-Camel
- This gentle motion transitions from spinal flexion to extension, warming up the spine and “greasing” the joints. Perform 8 reps without pushing the end ranges.
Bird-Dog
- Make a fist with the outstretched hand and push through the heel of the outstretched leg. Keep a neutral spine throughout, even when sweeping the elbow and knee inward. Do 6 reps per side, holding each for 10 seconds.
Rolling Plank
- Keep the foot of the top leg forward to transition smoothly from a side plank to a front plank. Hold each side plank for 10 seconds and the front plank for 5 seconds. One rep consists of going from a left side plank to a front plank, then to a right side plank, and finally back to a front plank. Work up to 6 reps.
Curl-Up
- Elevate the outstretched leg slightly off the floor to increase the challenge. If that’s not enough, elevate the bent leg slightly as well (make sure to switch sides halfway through). Keep hands under the small of your back for lumbar support and press the tongue against the roof of your mouth to stabilize the neck. Do 6 reps, holding each for 10 seconds.
Consistency is Key
Incorporating this circuit into your warm-up routine can significantly enhance your workout experience. The “spine-protecting” effect of the Big 3 can last for hours, providing ample time for a pain-free workout. I’ve found that my core has developed an “armour-plated” effect, with noticeable muscle gains around my midsection.
Conclusion
The McGill Warm-Up might seem like a chore, but the benefits far outweigh the inconvenience. With consistent practice, you’ll find yourself enjoying pain-free workouts and a stronger core. Give it a shot and experience the difference for yourself.
The Warm-Up: Modern Methods for Strength Training
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