How Context Matters In Spine Resilience | w/ Professor Stuart McGill - (Kettle Knights Podcast #15)
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- čas přidán 31. 05. 2024
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Dr. McGill is a professor emeritus, University of Waterloo, where he was a professor for 32 years. His laboratory and experimental research clinic investigated issues related to the causal mechanisms of back pain, how to rehabilitate back-pained people and enhance injury resilience and performance. This produced over 240 peer-reviewed scientific journal papers, many international awards, and has mentored over 40 graduate students during this scientific journey.
___ Time Stamp
00:00 Genetic Component Of Human Structures
16:00 Strength & Endurance Of a Safe Spine
27:00 Accumulative Pain Over Time
34:00 How To Strengthen Your Quadratus Lumborum
37:00 Stu’s Kettlebell Journey
46:00 Shear Forces In Kettlebell Swings
1:00:00 Synergy Between Clinician & Coaches
1:11:28 Rotational Kettlebell Exercises
1:16:00 The Slosh Pipe Incident
1:26:00 How To Rotate Safely
1:31:10 Context Matters
___ Links
Website Professor Stuart McGill: www.backfitpro.com
Website: www.lebestark.ch
Kettlebell Kurse: academy.lebestark.ch
Lebe Stark IG: / lebestark
Angie IG: / angie_zoe_ziegler
Gregory IG: / gregory_dzemaili
___ Music
- Epidemic Sound - epidemicsound.com
- StreamBeats - www.streambeats.com
- StreamBeats License - bit.ly/streambeats-license)
___ Hashtags
#kettlebells
#kettlebellstarkstyle
► Kettle Knights Podcast On Spotify - spoti.fi/33S4Fil
Dr. McGill is a professor emeritus, University of Waterloo, where he was a professor for 32 years. His laboratory and experimental research clinic investigated issues related to the causal mechanisms of back pain, how to rehabilitate back-pained people and enhance injury resilience and performance.
As more people watch this, hopefully....take note. Gregory is doing what a SMART person does, he admitted he has a shallow understanding of this subject. AND THEN HE BRINGS on a guest that is an expert in his field. Not some info-tainer on youtube, not some person who has no knowledge of ergonomics, economy of movement, body mass, etc. I've worked out for 41 yrs. now, I've learned to find people that have knowledge of the excercises that I'm going to do next. I came to this sight to learn to use proper technique, momentum, etc. Stay here with this sight. Also Chandler Marchman.
Dude this man is a gift. I knew that he was very famous in exercise science, but i had no idea how amazing he actually is before this podcast. Phenomenal
Very interesting talk. I've come across McGill in search of information about herniated discs. Here you can see an expert who is still curious and open to learn. And he seems to be an awesome person who puts knowledge and topic before himself. He is a character, but he doesn't bank on it and doesn't exploit it for social media fame and a quick buck. And very honorable that he declined to put his name on that training device he knew could lead to problems in the long run.
What a beautiful line to hear, "'I'm nervous to speak with you", and me too.
Nice to see *Bruce Lee* getting respect for his athleticism & techniques after all these years.
When Dr. McGill plays Mortal Kombat, he always uses Sub-Zero. 😏
Dr. Stewart McGill, his work, and advice is what saved my life.
🎯 Key Takeaways for quick navigation:
01:21 🧬 *Genetics play a role in spine resilience, where genetic predisposition sets the stage, but mechanical exposure and psychological factors trigger and influence pain responses.*
03:00 🏋️♂️ *Orthopedic issues in certain genetic populations, like hip dysplasia, can offer mechanical advantages, such as increased power production in movements like deep squats.*
04:24 🔄 *Different orthopedic issues, like dysplastic hips or femoral acetabular impingement, influence performance in movements like deadlifts or deep squats, affecting failure points and strength production.*
06:43 💪 *Load under a biological tipping point induces positive adaptations intissues, but surpassing that point may cause cellular damage and strain, leading to potential injury.*
08:08 ⚠️ *Injury risk isn't just about force or energy stored; it's about cellular strain. Deformation due to prolonged load (statically) is normal, but strain or extended loads can lead to problems.*
09:29 💀 *Bones, when loaded over time, reach a strain threshold where bone cells start to debond, leading to strain-induced fractures or injuries, emphasizing the impact of duration and repetition on load modulation.*
10:39 🔄 *Rate of load impacts tissue deformation; a faster load may prevent tissue from deforming and causing injury compared to a slower load, showcasing varying effects in different scenarios (e.g., slipping on ice versus wearing different gloves in sports).*
12:13 💤 *Load exposure followed by adequate rest allows for positive adaptations like bone strengthening, forming a bony callus over stress points, but repeating stress too soon can break these bonds.*
14:05 🖐️ *Recovery is crucial in allowing adaptations to occur; inadequate recovery hinders the strengthening process, similar to forming calluses in training where adequate rest is vital for their development.*
16:38 💪 *Endurance plays a significant role in spine health alongside strength; maintaining good endurance aids in preserving proper form, preventing stress concentration on vulnerable tissues.*
22:13 🏋️♂️ *Movement efficiency matters in injury resilience; using hips more than the spine for tasks like lifting heavy objects reduces stress on the spine, emphasizing the importance of technique and efficient movement patterns.*
23:23 🏋️♂️ *In tasks like lifting, utilizing proper technique involving hip movement and footwork distributes stress away from the spine, maximizing training volume below the tipping point while emphasizing the significance of posture and technique.*
27:46 🚬 *Spine issues are cumulative and cross a tipping point causing consequences, much like the effects of smoking; proper rest and rehabilitation can help recovery.*
29:11 🏋️♂️ *A case study of dedicated rehabilitation demonstrated significant recovery from severe back injury by focusing on deload, endurance building, and then gradually returning to athleticism training.*
30:21 ⚖️ *Adapting to spine injuries must abide by the strict biological laws; understanding these rules is vital, but applying them effectively through rehabilitation is where the challenge lies.*
31:31 🚶♂️ *Hip biomechanics, especially the role of hip abductors and quadratus lumborum, are crucial for stability during walking; weak quadratus lumborum can significantly impact gait and stability.*
34:35 🏋️♂️ *Walking and loaded carries like the farmer's walk or suitcase carry are effective exercises for targeting and strengthening the quadratus lumborum, essential for core stability.*
41:00 🔄 *Pavel's rotational core strength training emphasizes locking the core to resist rotation, highlighting the importance of hip-driven movements and stability during exercises.*
46:45 🏋️♂️ *Understanding differences in spinal forces between kettlebell sport (endurance-focused) and hard-style (pulsing strength) swings is vital; kettlebell swing mechanics can affect shear forces on the spine.*
51:25 🔀 *Different swing styles, like kettlebell sports or hard-style swings, can influence spine health differently due to varied compression and shear ratios; individual context plays a crucial role in the selection of swing styles for injury prevention or rehabilitation.*
55:09 🏋️♂️ *Context matters greatly in exercise and fitness. Exercise effectiveness and safety depend heavily on context, posture, and technique.*
56:34 🧠 *Always consider context in fitness; the magic word is context. Fitness and exercise effectiveness heavily rely on context.*
58:10 💪 *Techniques like the "pulse" in kettlebell training can enhance neurological connections and athleticism, focusing more on core power rather than just arm strength.*
59:47 🏋️♂️ *Kettlebells, especially in ballistic movements like swings, cleans, and snatches, may repeatedly expose the spine to shear forces, necessitating careful programming to mitigate these impacts.*
01:00:55 📚 *Stuart McGill's books "Back Mechanic" and "Ultimate Back Fitness and Performance" are valuable resources for understanding and addressing back issues and building athleticism.*
01:02:05 🤝 *Collaboration between clinicians and trainers is essential for comprehensive care; referring to specialists when needed can significantly benefit clients in pain management and performance training.*
01:13:38 💡 *Rotational exercises with kettlebells can induce torque on the spine. Excessive twisting combined with load can potentially damage the disc's architecture, necessitating individual assessment based on pain triggers and capacity.*
01:17:34 💧 *The use of slosh pipes for strength training, involving repeated stress strain reversals, can lead to disc delamination and eventual pain, cautioning against its long-term use for spine health.*
01:19:50 🥋 *Training elite athletes showed that rotational core strength wasn't about twisting the spine but rather initiating force from the hips for powerful kicks and strikes.*
01:21:26 💥 *Bruce Lee's approach of focusing energy at impact reflects effective strike dynamics: stability forms the stone, athleticism originates from the hips, and impact concentrates energy.*
01:23:17 🏃♂️ *Core stability training, even with graduate students, increased striking speed and athleticism, emphasizing the importance of context in improving strike velocity.*
01:26:08 🔄 *Rotation exercises like windmills or Turkish get-ups, when done with proper technique and control, can be safe, but caution is advised with high-velocity, high-force movements to avoid potential risks.*
01:28:47 🧭 *Individual context is crucial; assessing movement tolerance with gradual load progression helps determine safe exercises, acknowledging the variability in how individuals respond to different loads or movements.*
01:29:47 🤹♂️ *Expertise in rebuilding damaged spines and optimizing athletic performance is rare, requiring a blend of scientific knowledge and practical experience specific to individual athletes.*
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It's amazing to see how Stuart McGill can still talk passionately about spines considering the fact that he has done research on spines for such a long time. Very interesting stuff.
As a bilingual person myself, I would never guess that English is your second language. Awesome show!
A golden find, this was absolutely one of McGill's very best interviews. I was stunned when you revealed that English isn't even your first language. Bravo.
Glad you enjoyed it!
@@lebestark-official very much so! I wrote to Prof McGill and told him it was an outstanding interview/discussion!
Thank you for having this amazing man and teacher on your show 👍💯😎❤️
This was far more technical that most of his other interviews. Loved it!
Thank you for using our Dynamic Disc Designs!
Truly honoured
I’ve been saving this podcast for a while expecting it to be a lot to process. I instantly felt like it was over my head, but it was so digestible! I had so much fun listening.
Great to hear!
This is amazing, please bring the good doctor on again one day! :)
What a great interview
Hypermobility - Ehlers-Danlos syndrome
Is an autoimmunity in which the body attacks specific collagens: 17 different types defined. Vascular EDS affects the strength and integrity of cardiovascular system including heart, aorta, veins. Just something to look out for. Scoliosis is common in those who have it.
Another amazing interview! Very interesting to see Dr McGill mentioning Brazilian jiu-jitsu and the Gracie family. Thank you very much and best regards from Brazil!
The best hour and a half I've spent this year!
Gregory This is probably the most interesting ,informative videos I have ever watch on you tube. Thanks heaps. Ps. Your English is as good as mine and I only speak English
An eye opener! Thank you Gregory! Hoping and praying your brother perseveres and overcomes and recovers fully. Our thoughts and prayers are with you.
🎯 Key Takeaways for quick navigation:
00:14 *🔄 Rotational exercises may not be necessary for most people in the general population, focusing on mastering basic movements like the kettlebell swing, deadlift, press, and clean.*
01:21 *💪 Back pain can have a genetic component, with genetics contributing to spine strength and stability, while mechanical exposure and psychological factors influence pain responses.*
03:00 *🦴 Incidence rates of orthopedic issues like hip dysplasia vary among genetic populations, with certain populations having higher rates but also unique mechanical advantages.*
06:43 *💡 Load is a critical factor in tissue adaptation, with the magnitude, duration, and repetition of load influencing positive or negative effects on tissues.*
15:29 *🛌 Recovery is crucial in managing load, with overloading or sustained heavy lifting without adequate rest potentially leading to problems.*
16:26 *🏋️♂️ Endurance plays a significant role in spine safety alongside strength, as efficient movement patterns and good form contribute to injury resilience.*
27:46 *🤔 Understanding the delayed impact of back issues, akin to cumulative damage like smoking's delayed effects.*
28:29 *🏥 Importance of rest and recovery for back issues; every person faces some tissue damage, but appropriate rest can aid in recovery.*
29:11 *💪 Example of resilience in back injury recovery through structured progressions and rehabilitation.*
30:21 *🧠 Highlighting the importance of understanding and respecting the biological laws governing adaptation in training and rehabilitation.*
31:03 *🎨 The artistry in rehabilitation lies in tailoring rehab volume and exercises based on individual factors like genetics, past history, and injury nature.*
31:43 *🚶♂️ Importance of quadratus lumborum (QL) in maintaining pelvic stability during activities like walking, especially in compromised individuals.*
34:35 *🚶♂️ Walking and loaded carries (like the farmer's walk) are excellent exercises for targeting and strengthening the quadratus lumborum.*
36:03 *🏋️♂️ Understanding the mechanics of shear and compression in exercises like deadlifts and kettlebell swings, and how they affect spine health and resilience.*
55:09 *🧊 Stability and stiffness are emphasized in exercises like kettlebell swings, but technique and posture play crucial roles in preventing injuries.*
55:52 *🌱 Personal context, such as past injuries or asymmetries like scoliosis, can influence exercise choices and adaptations.*
56:19 *🏋️♂️ Context matters in fitness, with exercises needing to align with individual capabilities and goals rather than being universally safe or effective.*
56:47 *🤝 Collaboration between clinicians and trainers optimizes client outcomes by addressing pain, building capacity, and focusing on personalized programming.*
58:41 *💡 Technique nuances, like using core engagement and pulsing, can optimize exercise effectiveness and reduce reliance on brute strength.*
59:47 *🔄 Rotational exercises, like those with kettlebells, should be approached cautiously to avoid excessive twisting and potential spinal stress.*
01:05:13 *🤝 Collaboration between master clinicians and trainers enhances client outcomes by addressing pain, building capacity, and optimizing training programs.*
01:20:34 *🥋 Technique matters in striking mechanics; snapping the hips generates power and reduces injury risk compared to relying solely on muscle force.*
01:21:26 *🏋️♂️ Core stability training improves strike velocity and athleticism, emphasizing the importance of stability and controlled movement.*
01:23:46 *⚔️ Chopping wood analogy highlights the effectiveness of technique, core engagement, and energy transfer over brute force in generating power and preventing injury.*
01:25:06 *🔄 Slow, controlled movements with proper technique are safer for rotational exercises, balancing velocity with force to minimize injury risk.*
01:27:36 *🧠 Individualized assessment and training based on scientific principles and context-specific factors are crucial for optimizing performance and injury prevention.*
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thanks!
I like farmers walks with uneven weights. Usually 32kg and 24kg. Walk for a set time and then switch....
What a brilliant interview! Maybe a little too technical in places for people who do not have some knowledge of anatomy or physiology but I wish I had had him as a lecturer when I was a med student. All coaches and physiotherapists should watch this.
Also love the Sam Elliot moustache!
His stache game is on point!
This was just a great interview/discussion. Thank you so much!
Yep once again. That was awesome!!!!
Thanks for this interview!
This is one of the best podcasts you've done yet! Like other commenters, I do wish there had been comments on clubs.
Thanks Ed! Clubs are not the focus on this channel. Do some digging. I’m sure he talked about clubs on another pod; he’s been doing a couple of those recently. - Gregory
@@lebestark-official I understand, I am definitely planning on following up on more of his stuff. I had been planning on getting some of his books so I’m really glad you guys talked about the different audiences for his different books. I know which ones to start with now!
Thanks for this gold!
Excellent podcast!
Fantastic interview! Thanks Gregory 👍
Well this is great thank u both
This is a long awaited one! Can't wait to watch fully :-) Was there any discussion on kettlebell sport rack position safety/form cues?
Dude - your English is great! (Hilariously, your accent sounded initially like a Hispanic American). I loved when I learned the german word for snake (Schlange) and was like, "ohhh.. that's where the English slang shlong comes from.
Many many thanks
Most welcome
I really enjoy this its refreshing and informative
Glad you enjoyed it!
Great video and content. I am wondering if any of you out there have used his book when you’ve already had surgery on a disc (me L4/L5) i love his stuff. Everyone says how it saved them from surgery. But what if you simply couldn’t avoid it. Anyone have content with Dr. Mcgill talking about those things? Love the kettlebell info in this. One of my favorite pieces of Gym equipment!
Reach out to McGill himself and see what they say.
Makes me wonder what his thoughts are on heavy clubs and pendulum type movements
I would love to know more about this Celtic hip as someone who is 2/3 Celtic 1/3 Norwigan. Are there exercises to avoid and or focus on. What an interesting topic. Also how this would influence low back issues as my older brother has chronic back issues?
on the "hip snap". I used to train Tae Kwon Do. There is a GREAT video of Joe Rogan (who people forget was really good at TKD) showing GSP (who Dr. McGill will know) how to do a spinning back kick. Check it out for a comparison on getting the "hips around first" and getting the hip into it vs just flinging it out there.
Thanks for sharing! 💪 That's a good comparison!
After I saw the good doctor move from the hip, I saw the Genius of TAICHI and Silk Reeling everything starts with hip and core.
Hey Gregory, mega spannendi unterhaltig! Mech dunkt das grundlegende Wüsse esch be villne Trainer, Physios und co. (geschweige denn Sportler) ih de Schwiiz nonig ahcho. Ich hoffe du und anderi chönd dezue biiträge das z'ändere 💪
Ich glaube schon, dass das Wissen ankommt. Es stellt sich jedoch die Frage, wie intensiv man sich mit dem Thema beschäfitgen möchte. :) Danke für dein tolles Feedback!
Take a shot every time the good doctor uses a word you don't understand. 😄🥃
24:00 hiprotate
Love it. Humaine burpee every day.
The most poignant takeaway from this for me was when Dr Stew talked about after 3 weeks his spine would begin to feel weird due to sheer stress.
I am going through something similar right now. My lumbar spine feels unstable and achey. I've been swinging the bell for 3 years so my technique isn't novice. My right hip joint also feels achey and pops when rotating.
Maybe I'll give it a few weeks of rest and do lighter work.
Any structural issues with your back from the past? - Gregory
@@lebestark-official No, none. I swing either double 20kg or 24kg every day. Lots of clean and press and lots of snatches.
I may just need more deload days so my spine and muscles recover from the stimulus properly.
Sounds like heavy volume Cal. Try incorporating more rest. :) - Gregory
58:00
great interview. mr McGill seems to have a tight noise gate on his mic that makes it a bit difficult to hear some things he says, it seems to have a high threshold. get's triggered when he speaks with low volume
interesting analogy but to be honest you need to consider other aspects and not only the one which proves your point, no jjujitsu practitioner keeps his spine neutral because that is just impossible
Whoa 😮. The 1-inch punch didn't come from Brice Lee nor Kettlebells. It a part of the ancient art of wing chun. This may have been covered early in the comments.
Fascinating stream, thanks a lot!
Lebe, I wonder, what is your opinion of the rotational kettlebell swings? Some of them feel fairly odd, like those when the kettlebell circles in the lateral plane (Atlas Swings, for example), but some others (I saw them called 'side swings', like on the third minute of this video czcams.com/video/fLyWq1AOnSs/video.html), they feel good, and nicely challenging lower spine and glutei.
What do you think of them? The potential benefit is obvious, but what do you think of safety? Somehow it feels, that unlike the slosh pipe thing, the rotational force is not placed on the spine itself so much, but I am probably wrong.
To push the topic further: Mark Wildman promotes rotational exercises a lot (at least rotational swings and snatches (I don't really know much about the whole clubbell stuff), making ample references to his own farm background. His argument that cross-body load-and-carry activities are the most often types of activity in real life seems legit, and it makes sense to pay attention to this sort of conditioning (perhaps, with noticeably lighter weights). After all, we all saw massive and strong bodybuilders pulling their lower backs after putting something not that heavy from one place to another. And my own encounters with hard working rural people somewhat confirms that. I once was asked to assist bailing hay, and realised that I am a much weaker person than I used to think.
But this line of reasoning seems to ignore the, errr, ambiguous effects of the rotational force on the spine.
What's your opinion on this?
now I see you have the whole video on that :D
still would like to hear what you think about Mark Wildman's argument about conditioning aiming to emulate 'natural' workload
Great information form Stuart McGill. The interviewer should just listen when a person interviewed speaks. All these "hmms" and "ahas" are annoying.
Hey Lebe, why didn't spew your anti-hard style bullshit to Professor McGill? I would have loved to have seen that smack down. Tell him how much the hard style snatch sucks. I would pay money to listen to McGill's response.
Also, when Professor McGill spoke about Pavel having ungodly rotational strength and power, exceeding even the world class strength athletes they have measured, where did he get that from? Hard Style. You would think this interview would open your mind a bit but you are still so dogmatic and your click-bait headlines are absurd. You said recently in a podcast that you see yourself as taking Pavel's position as the top kettlebell guru and that is hilarious.
Relax, my friend. McGill made his stance clear before we started recording. And yes, while I respect the old guard, I‘m grinding hard to put my foot down and build my legacy. While you spend your time laughing, I spend my time learning. 💙
@@lebestark-official I spend my time learning also, and training daily. Just because I disagree with the click-bait-y approach you take to getting attention and your disregard for the benefits of teaching the body to use maximum tension to produce, redirect, and absorb force, it does not mean I am spending my time laughing and not learning. I am learning from your folly as much as I am learning from Professor McGill's wisdom.
Hey Gregory,
I bet this is a super interesting talk.
Im gonna have to give it a second try though first I have to get over the fact that youre talking for almost 90 seconds without even giving your guest the chance to say hello.
Please try harder to not make your guests and viewers cringe next time..