031 - Dr. Stuart McGill - Professor, Author and BackFitPro CEO
Dec 30, 2020
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Dr. Stuart McGill, expert in back injury, discusses importance of movement, rucking to alleviate back strain, impact of sitting, and best progression for rehab. Emphasizes core stability, functional movement over muscle strength, and avoiding heavy bending in the morning. Highlights benefits of proper form in rucking for spine strength and injury prevention.
Rucking with backpacks can reduce spine loads and aid in back rehabilitation.
Training movements over muscles enhances performance and reduces injury risks.
Functional fitness and movement-based training prioritize endurance and adaptability.
Proper core stability and movement mechanics are crucial for back health and resilience.
Deep dives
Training the Back Strength
Building disproportionate back strength in relation to endurance can lead to further injury and prolonged treatment. Resilient back muscles require a balance of strength and endurance to prevent injuries. Proper movement patterns and endurance are essential in back rehabilitation, with strength training following increased endurance. Dr. Stuart McGill emphasizes prioritizing endurance over strength to maintain healthy back conditions.
Significance of Movement Training
Training movements over muscles can enhance performance and reduce the risk of injuries. Focusing on proper form and movement patterns rather than isolated muscle training helps in developing functional fitness. Understanding the body's adaptability to stress and movement challenges improves overall performance and resilience.
Evolving Fitness Trends and Training Philosophy
Traditional bodybuilding approaches have shifted towards functional fitness and movement-based training. Movement training emphasizes endurance, form, and adaptability to improve physical capabilities across various activities. Dr. McGill stresses the importance of training movements specific to the body's functionality for optimal performance.
Key Factors in Back Health and Performance
Maintaining a stable core and proper movement mechanics are crucial for back health and performance. Dr. McGill highlights the spine's role as a stabilizer and the importance of training movements to enhance overall strength and resilience. Training to movement patterns and functional exercises help build a robust and injury-resistant back.
Balancing Strength and Endurance for Performance
Achieving a balance between strength and endurance is key for optimal performance and injury prevention. Emphasizing the body's adaptability to stress and movement challenges helps in building resilience over isolating muscle strength. Dr. Stuart McGill advocates for training the body's functionality and movement patterns for enhanced physical capabilities.
Empowering the Body through Proper Training
Empowering the body through movement-specific training enhances performance and reduces the risk of injuries. Focusing on correct movement patterns, form, and functionality improves overall physical fitness and resilience. Dr. McGill's emphasis on endurance, balance, and optimal movement mechanics underscores the importance of proper training for sustainable performance.
Education on Back Health and Functionality
Enhancing knowledge on back health and functionality can lead to improved physical performance and reduced injuries. Prioritizing movement training, endurance, and proper form over muscle-focused workouts helps in strengthening the body's functionality. Dr. Stuart McGill advocates for educating individuals on the importance of movement-specific training and balance for overall health and well-being.
For Episode 031, Jason interviews Dr. Stuart McGill, CEO of BackFitPro and *the* expert when it comes to backs and dealing effectively with back injury and pain. Dr. McGill explains in simple, easily understood terms why proper adequate movement is foundational -- and rucking is so helpful -- to having a healthy back and spine.
Dr. McGill was the Professor Emeritus of Spine Biomechanics at the University of Waterloo in Canada, where he was a professor for 32 years, the author of "Back Mechanic" and current CEO of BackFit Pro. He has worked with MMA fighters, NFL athletes, and Tier 1 Special Operations guys, just to name a few groups in a diverse lot.
Two years ago, before Glorious Professionals existed, Jason and GORUCK had the opportunity to visit his BackfitPro lab just north of Toronto, Canada and talk to him about his work. The result of that conversation is not only this podcast, but Dr. McGill’s knowledge and teaching has hugely impacted GORUCK’s thinking on rucking and human performance since.
In this conversation learn: how rucking is a way to help people with back problems and the “curious situation where backpacks can reduce spine loads” because the ruck acts as an extra muscle/lever; the biomechanical importance of slowly increasing weight and getting enough muscular rest; how sitting too much is detrimental and walking helps correct resulting pain; and the best progression for getting into rucking and rehabbing your back.
