{
  "slug": "mcgill-big-3",
  "name": "McGill Big 3",
  "aliases": [
    "mcgill big 3",
    "curl up bird dog side plank",
    "stuart mcgill big three",
    "spine sparing core"
  ],
  "family": "stretch",
  "heat": "mid",
  "talk": "Some talk",
  "mostDiscussed": false,
  "firstLine": "The McGill Big 3 are the modified curl-up, side bridge and bird-dog: three exercises discussed for trunk endurance and control.",
  "whyLine": "People compare learning the movements, using them as part of a wider routine and mixed experiences with back symptoms; the exercise names do not identify someone’s diagnosis.",
  "feelWords": [
    "mcgill",
    "bird dog",
    "side plank",
    "curl up"
  ],
  "commonPicture": [
    {
      "lead": "Reported practice block: about 5–10 minutes",
      "why": "Some use it before lifting; others include it in a wider exercise or rehabilitation plan. [community]"
    }
  ],
  "watchFor": "Sharp pain, numbness, fainting. This is not a diagnosis and not a substitute for a clinician.",
  "whatPeopleSay": [
    "**The intended focus:** trunk endurance and control with a modified curl-up, side bridge and bird-dog. That purpose does not guarantee suitability for every person with back pain. [community]",
    "**r/bodyweightfitness and back-pain adjacent rooms** still name Big 3. [community]"
  ],
  "howPeopleRunIt": [
    "**They learn the positions once, then keep them short.** [community]"
  ],
  "amountsPeopleUse": [
    "**The copied holds/reps from McGill talk** — people still argue sets. [community]"
  ],
  "howPeopleKeepIt": [
    "**A 5–10 minute primer.** [community]"
  ],
  "howItFeels": [
    "**Boring on purpose.** [community]"
  ],
  "howLongPeopleRunIt": [
    "**As long as the back is in the story.** [community]"
  ],
  "deepDive": [
    "**Ten-minute mobility** is the broader primer. **Couch stretch** is hips. [community]"
  ],
  "watchForLong": [
    "**Numbness, saddle symptoms, night pain: clinician now.** [community]"
  ],
  "related": [
    "ten-minute-mobility",
    "couch-stretch",
    "rest-days"
  ],
  "researchPointer": [],
  "housePointers": [],
  "playPointer": null,
  "sources": [
    "r/bodyweightfitness McGill threads",
    "spine-sparing core 2026 talk"
  ],
  "disclaimer": "Community talk. May contain inaccuracies. Not medical, training, or diet advice. Sharp pain, fainting, or disordered-eating concerns need a clinician.",
  "quickAnswerHistory": [
    {
      "field": "definition",
      "rows": [
        "The McGill Big 3 are curl-up, bird-dog and side plank as a short spine-sparing core trio."
      ]
    },
    {
      "field": "communityPicture",
      "rows": [
        "People copy the three positions as a primer before lifting. Numbness or night pain is sent to a clinician, not a longer plank."
      ]
    },
    {
      "field": "whatPeopleSay",
      "rows": [
        "**The job:** a short core that doesn’t wreck a cranky back further. [community]"
      ]
    },
    {
      "field": "commonPicture",
      "rows": [
        {
          "lead": "Three moves",
          "why": "Curl-up, bird-dog, side plank. [community]"
        },
        {
          "lead": "Before the bar in many logs",
          "why": "A primer, not the whole session. [community]"
        },
        {
          "lead": "Not crunches for a PR",
          "why": "Different religion. [community]"
        }
      ]
    },
    {
      "field": "firstLine",
      "rows": [
        "The McGill Big 3 is curl-up, bird-dog, and side plank — a named core trio people copy for a cranky back, not a sit-up test."
      ]
    },
    {
      "field": "whyLine",
      "rows": [
        "The McGill Big 3 is curl-up, bird-dog, and side plank — a named core trio people copy for a cranky back, not a sit-up test."
      ]
    }
  ]
}