Your Questions For Brian Answered! (Part 2)

Article Rundown

  • Answering your questions LIVE!
  • Shaking while doing a plank?
  • Neck flexion on the McGill curl-up?
  • Rotational power training for back pain?
  • How to get your questions answered!

Answering Your Questions!

In this blog, I will address some of the questions I received during my recent live stream Q&A on October 18th. I go live every Friday around noon to answer your questions! I post community updates and share on various social media platforms, where you can submit your queries in the comments. I will address these during the Friday live stream. My next session will be on Friday, October 25th, at 12:00 PM EST. If you want to ask me a question, you can do so [HERE].

Question 1

The first question I want to discuss is, “When I do stir-the-pot, I don’t shake at all. But if I just plank on the ball, I shake like crazy. What does this mean? Is it a weak core or a neurological issue?” Without being able to observe you in person and provide physical guidance, I cannot offer a definitive answer. Typically, I see individuals maintain stability during the plank on the ball and start to lose control when performing circular motions. This suggests you may have difficulty locking into a stable position. It could indicate a lack of core endurance or a weakness in that specific posture. However, without assessment, I cannot confirm this. It may involve anterior or posterior core endurance deficits, but an evaluation would be necessary to determine the specifics. While it is possible that a neurological issue could be at play, this is just one of many potential explanations. This highlights why providing straightforward answers without individualized assessment can be challenging. Seeking consultation with a qualified professional is crucial rather than relying on generic advice from social media. If you believe this situation applies to you and would like to pursue a consultation, I offer virtual and in-person options tailored to your needs, which you can explore [HERE].

Question 2

The next question I received was, “Why do I experience so much neck flexion while performing the McGill curl-up?” Similar to the previous inquiry, the answer depends on various factors. My initial suggestion would be to consciously reduce the intensity of your neck flexion during the curl-up, as this is a common issue among beginners. If you need assistance ensuring you perform the McGill Big 3 correctly, you can check out my video detailing the complete breakdown of these exercises [HERE]. The goal of the curl-up is to minimize head movement while effectively engaging your anterior core. Imagine placing your head on a scale; you want to move it to the least amount necessary to achieve a zero reading. This exercise aims to maintain a neutral spine while engaging the anterior core. This might involve tucking the chin more for some individuals, although the specifics can vary from person to person. Consulting with a professional like myself can be immensely beneficial for optimizing your technique. If you believe this could be the right step, you can find more information [HERE]. I also recommend reading “Back Mechanic,” as it offers valuable insights into performing the Big 3 tailored to your injury and mechanics. Following that, “Gift of Injury” is an excellent resource for understanding practical applications. If you’re interested in these books, you can find hard copies [HERE], and they are also available on Amazon Kindle for electronic access [HERE].

Question 3

The final question I will cover is, “What is your view on rotational power training, such as cable torso rotations with a stable, braced lower back while rotating through the thoracic spine? How do torso rotation exercises compare to anti-rotation exercises?” The effectiveness of these exercises largely depends on your specific goals. When engaging in rotational power training, it is essential to lock the rib cage and pelvis together. The objective is to generate rotational power from the hips while maintaining a stable core. This technique is utilized by athletes, such as boxers and MMA fighters, who rely on hip rotation for power generation rather than lower back movement. Excessive spinal twisting and rotational movements can potentially strain the discs and lead to injuries. While some individuals may tolerate these exercises, the approach should be tailored to their genetic spinal structure and personal goals. I favor incorporating more anti-rotation core work while performing rotational movements through the hips, where most power is generated while protecting the lower back. There is a place for rotational exercises, particularly for athletes like golfers, fighters, or tennis players who require rotational strength. However, we train them to focus on hip rotation to produce power safely. Rotational strength may not be necessary for powerlifters or strongmen, and training should align with the athlete’s specific goals. If you need assistance determining the right approach, consider scheduling a consultation with me [HERE].

Want Your Question Answered?

If you have a question you would like me to answer, whether related to strength training, powerlifting, low back pain, or spinal rehabilitation, please leave your inquiries in the comments of my community posts on my YouTube channel. I post multiple weekly updates and look forward to addressing your questions. My next Q&A live stream will be this Friday, October 25th, at 12:00 PM EST! If you have a question, please drop it in the comments [HERE]. Thank you for tuning in, and I appreciate your engagement!

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Brian Carroll

Owner and Founder at PowerRackStrength.com
Brian Carroll is committed to helping people overcome back pain and optimizing lifts and movement. After years of suffering, he met back specialist Prof. McGill in 2013, which led to a life-changing transformation. In 2017, they co-authored the best-selling book "Gift of Injury." On October 3, 2020, Carroll made history in powerlifting by squatting 1306 lbs, becoming the first person to break this record. He retired with a secure legacy and a life free from back pain.
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