Пікірлер

• 
  @sovansaha6096Күн бұрын

  Very good info...

• 
  @annemc89308 күн бұрын

  Excellent! I do need to look up photos of those first 3 muscles you mentioned that need static contraction. I know the lattisimus but not the other 2

• 
  @ChristopherHoleTraining6 күн бұрын

  Type into Google Longissimus and Iliocostalis and images will appear

• 
  @jeannedulak81809 күн бұрын

  Over my head- looking for visuals.

• 
  @ChristopherHoleTraining3 күн бұрын

  What specifically is over your head? I'll see if I can update in a new tutorial

• 
  @robertvondarth173010 күн бұрын

  Could one use overcoming isometrics for this, pull a fixed bar up?

• 
  @ChristopherHoleTraining6 күн бұрын

  The best exercise is a Farmers Carry

• 
  @robertvondarth173010 күн бұрын

  I would like to maximally negate energy leaks, to have my body work as a singly unit. How do we increase intensity/tension in core work besides increasing volume ?

• 
  @ChristopherHoleTraining6 күн бұрын

  Hone your exercise technique, proper technique will reduce energy leaks

• 
  @charleschen476610 күн бұрын

  The core has two important roles, one is to support and stabilize the spine, and the other is to transfer the force from the lower body legs/hips to the upper body arms/shoulders .

• 
  @MrCarstennielsen12 күн бұрын

  37:30

• 
  @MrCarstennielsen12 күн бұрын

  39:00

• 
  @bdlkinetics16 күн бұрын

  humans - spiral movements -spiral anatomy

• 
  @ChristopherHoleTraining16 күн бұрын

  Exactly

• 
  @derek857818 күн бұрын

  i recently started doing the bird-dog exercise, i noticed that because i have scapular winging i struggled to keep my torso parallel to the floor and shifted my weight towards my leg and away from my arm, i saw this as a chance to train the serratus at the same time as it must be weak

• 
  @ChristopherHoleTraining16 күн бұрын

  Work on your Shoulder Stability

• 
  @thomasjones677619 күн бұрын

  Is there a variation on the good morning if you don’t have a bar bell?

• 
  @ChristopherHoleTraining16 күн бұрын

  I would stick with the RDL

• 
  @anthonydavid196523 күн бұрын

  If the QL ‘compresses’ is this bad for those with disc degeneration who already have a degree of compression?

• 
  @ChristopherHoleTraining16 күн бұрын

  It's hard to say if it's bad, is there pain?

• 
  @anthonydavid196515 күн бұрын

  @@ChristopherHoleTraining Thanks. Not a specific case just a general question.

• 
  @donaldeubanks5926Ай бұрын

  Great video.

• 
  @ChristopherHoleTraining27 күн бұрын

  Thanks!

• 
  @xxxmelissatacionxxxАй бұрын

  I have (mild) lordosis but no APT...what does that mean?

• 
  @guruman5000Ай бұрын

  I got a microdiscectomy. I was in so much pain for 6 months 😔 I was better immediately.

• 
  @ChristopherHoleTrainingАй бұрын

  Great news that things are better

• 
  @pieraldomarchegiani2970Ай бұрын

  Thank you kindly for this detailed explanation. I will put it into practice and see how it goes.

• 
  @ChristopherHoleTrainingАй бұрын

  You're welcome

• 
  @darrencooper4251Ай бұрын

  I understand about what you mean definitely mate 👍 👌

• 
  @ChristopherHoleTrainingАй бұрын

  Great!

• 
  @soulsurfer3102Ай бұрын

  can i do thus exercise every day ?

• 
  @ChristopherHoleTrainingАй бұрын

  It is possible but depends whether you experience low back pain or not

• 
  @soulsurfer3102Ай бұрын

  @@ChristopherHoleTraining not

• 
  @ericmalitzАй бұрын

  “The flexion extension cycle is a mechanism of injury.” 😂😂

• 
  @ChristopherHoleTrainingАй бұрын

  @@ericmalitz yes look it up

• 
  @ericmalitzАй бұрын

  *avoidance* That’s this guy’s education. Terrible advice. The 45 degree BE is one of the essential pieces of equipment you could possibly use. Stop avoiding your low back and strengthen it, gradually and measurably. In fact, every household should replace their couches with one.

• 
  @ChristopherHoleTrainingАй бұрын

  @@ericmalitz Why do people need a strong low back? And what is your definition of strength?

• 
  @katiaspring3269Ай бұрын

  thank you that was informative. does the plank withe the side rotation to form side plank help someone with osteoporosis? and if yes, would it always be safe? or are there hints to consider? thank you again.

• 
  @ChristopherHoleTrainingАй бұрын

  Weight bearing exercise is good for Osteoporosis, from that perspective it would an exercise you could use. However I recommend working up to it because it can require higher strength to maintain the centred hips.

• 
  @derek8482Ай бұрын

  I have recently watched your video on posture, mentioning that massage, stretch and exercise are all needed to correct the posture. I have started to extend the thoracic region with a foam ball, following your video where you used the foam roller instead. I have noticed a remarkable improvenent in my posture but am worried about damaging the discs due to the posterior motion and get a spondylolisthesis for example or even herniate a disc due to excessive extension, what do you think?

• 
  @ChristopherHoleTrainingАй бұрын

  Thoracic disc herniation is rare because the rib cage restricts the movement of the thoracic spine. You should be ok.

• 
  @derek8482Ай бұрын

  Underrated channel, thank you Christopher!

• 
  @ChristopherHoleTrainingАй бұрын

  I appreciate that!

• 
  @DaBoff99Ай бұрын

  Would you recommend strengthening the piriformis? I think sciatic nerve tightness increased (lateral hamstring tightness) after I began strengthening piriformis.

• 
  @ChristopherHoleTrainingАй бұрын

  I don’t think it’s necessary, you could be irritating the nerve. Try removing those exercises and see if the hamstring tightness reduces. Foam rolling the Glute Medius and Minimus may help

• 
  @bigkahona84442 ай бұрын

  Dead lifts were the worst for me

• 
  @ChristopherHoleTraining2 ай бұрын

  The key is knowing this so you build an individualised rehab plan

• 
  @FINDINGFITNESS1012 ай бұрын

  Really well explained and very useful!

• 
  @ChristopherHoleTraining2 ай бұрын

  Glad it was helpful!

• 
  @buketkocaman98962 ай бұрын

  Thanks

• 
  @ChristopherHoleTraining2 ай бұрын

  No problem

• 
  @NancySteinVeganChef2 ай бұрын

  Thank you as you have answered so many questions about my back. I look just like the picuture. At the end low back I have a muscles when standing you can clearly feel. Drs have not been able to diagnose why I have this but x-rays showed scoliosis. I do get a massage for fibromyalgia and have asked my massage therapist to treat my back for the scoliosis. Hoping for great results.

• 
  @ChristopherHoleTraining2 ай бұрын

  Glad it was helpful!

• 
  @saydomargeran77002 ай бұрын

  Hey christopher, what do you think about exercising shortly after waking up?

• 
  @ChristopherHoleTraining2 ай бұрын

  If the person has a healthy spine there's no problem with it, with the caveat that it also depends on exercise choice

• 
  @saydomargeran77002 ай бұрын

  @@ChristopherHoleTraining Interesting, do you think rope jumping would be too much?

• 
  @ChristopherHoleTraining2 ай бұрын

  @@saydomargeran7700 That'll depend on your current fitness/condition. And whether it's too big of a step/progression on from your current training.

• 
  @Bob-wr3nw2 ай бұрын

  How long should one hold exercise 2 for?

• 
  @ChristopherHoleTraining2 ай бұрын

  It's hard to say for a specific individual because it'll depend on personal tolerance/capacity levels

• 
  @GreatWhiteNiko2 ай бұрын

  A good question to anyone with back pain would be "Have you trained your muscles to do what they are supposed to do or you just move the way you always moved?" I say that because if fixed my low back pain that I had for 25 years doing very slow and deliberate deadlifts. After it was all said and done I realized the simple truth that most people do not engage muscles properly. Once it is all reset you do not need to exercise to often and you do not need to think about how you move - it is automatic, the body does what it needs to do and does it properly.

• 
  @chillhubprod2 ай бұрын

  Great video and very good explained. Keep it up. This channel is underrated.

• 
  @ChristopherHoleTraining2 ай бұрын

  Much appreciated!

• 
  @MigoCity2 ай бұрын

  Had a really bad injury in 2021 and I’ve never been the same. Whenever I play football, my ankle rolls and I get sprains constantly. I’ve used tape and other compression gear but it’s just not the same. I’ve followed your videos and guidance and I hope to gain some strength and really improve. Is it possible to regain full strength after tearing my ligaments completely?

• 
  @ChristopherHoleTraining2 ай бұрын

  Think of your foot, ankle, knee and hip as one system. These exercises will be a start, train your whole leg in multi-directions and spend time on your toes as well

• 
  @chrisk17322 ай бұрын

  W’o’T a load of spoken claptrap ! what’s this chap trying to convey ???

• 
  @ChristopherHoleTraining2 ай бұрын

  You'll need to watch the entire episode to understand the context. In a nutshell, core strength doesn't equal a pain-free low back

• 
  @chrisk17322 ай бұрын

  CAUTION:-what if the lower back pain is caused by a ruptured disc ? Any exercise can cause permanent spinal cord damage

• 
  @ChristopherHoleTraining2 ай бұрын

  Not any exercise. That's not a well thought through statement

• 
  @bryanp80102 ай бұрын

  I disagree partially. I’ve had back pain for years and the back extension machine helped me so much. That and laying leg raises strengthened my back so much that I feel 10 years younger. I can see how it could cause issues for some if not done properly but it’s definitely helped me and there’s not a lot of ways of working those muscles. I did similar motion exercises with barbells for years and it only caused pain because it’s too easy to do them wrong but machines stabilize you more and prevent injury

• 
  @ChristopherHoleTraining2 ай бұрын

  I understand they may have worked for you but I’m coming from a broader perspective. I’ve worked in many gyms, with many trainers and with many patients and clients and on too many occasions back extensions have had a detrimental effect. From the experiences I’ve had and reading I’ve done since 2008, I haven’t found a use for back extensions that can’t fulfilled by other exercises. This isn’t a slight on your progress.

• 
  @ericmalitzАй бұрын

  @@ChristopherHoleTrainingthe same gyms and trainers who prescribe avoiding low backs, doing half-squats, laughing at tibialis strengthening, etc. Just terrible advice, this video. Get with the times. Isolating the low back here, gradually and measurably, is one of the best things you can do. Source: rebuilt athletes who have done far superior work to you.

• 
  @ChristopherHoleTrainingАй бұрын

  @@ericmalitz Why is it one of the best things you can do?

• 
  @ana-mariabasaraba99982 ай бұрын

  Thank you, thank you, thank you!!!!!

• 
  @ChristopherHoleTraining2 ай бұрын

  You are so welcome!

• 
  @piyush9923082 ай бұрын

  Make video on c shape lumbar scoliosis please

• 
  @annemc89302 ай бұрын

  Yes a scoliosis video would be great

• 
  @ChristopherHoleTraining2 ай бұрын

  I have a few video on Scoliosis, here's one of them kzread.info/dash/bejne/emiaq5l6Y73ZmNI.html

• 
  @littlebeebs12 ай бұрын

  I’m thin , but have bulging discs . Maybe my spine is thick for my size. I’m 5 ft tall , 110 lbs . Bending put the nail in the coffin for me . I’ve been in pain on and off for almost 2 years . Chiropractor visit really put the nail in the coffin . Went from dull stab to intense stab in lower back . Now , a PT had me doing twists and deadlifts. I think it cause a few discs above the original l5s1 to also bulge . Wish I’d never done the PT exercises and only did Dr McGill’s exercises. I’ve been in constant pain for 2-3 months now and I just can’t get rid of it 😢

• 
  @ChristopherHoleTraining2 ай бұрын

  You can still have bulging disc's with a thin spine. If you want to reduce pain you need to think about what the causes are and either remove, adapt or modify the posture, position, movement or load.

• 
  @bigkahona84443 ай бұрын

  Im 18 days post micro discectomy .. in 2 weeks im starting physiotherapy… your channel so far makes the most sense to me. Thank you

• 
  @ChristopherHoleTraining2 ай бұрын

  I'm glad it's helpful

• 
  @annemc89303 ай бұрын

  I like this exercise!

• 
  @ChristopherHoleTraining3 ай бұрын

  Thanks

• 
  @PhysioChrisToff3 ай бұрын

  Amen 🙏 best advice ever brace hard 🥇

• 
  @shankermahagowli3 ай бұрын

  It would be good if you come up Podcast on Limb Girdle Muscular Dystrophy and how to fix those

• 
  @gothops26323 ай бұрын

  Hi Chris, how old are you, if you don't mind me asking?

• 
  @ChristopherHoleTraining3 ай бұрын

  41

• 
  @yannisvlisidis18893 ай бұрын

  Excellent !

• 
  @ChristopherHoleTraining3 ай бұрын

  Many thanks!

• 
  @mathieudaneau2013 ай бұрын

  I have à large disc protrusion L4-L5. Is this 3 exercices good for my condition? Thank you

• 
  @ChristopherHoleTraining3 ай бұрын

  I can't answer that question as I don't your specific pain triggers. With that said, if the Mckenzie Floppy Push Up is making your pain worse it might be a good idea to stop doing it. The recommendations would be need to be trialled if they don't trigger pain

• 
  @scottthompson34933 ай бұрын

  Good explanation, I’ve been using these for a couple of years, and like you said it’s not a cure for pain. However it does help to me to maintain core stiffness which helps to slowly wind my pain down especially when sitting.

• 
  @ChristopherHoleTraining3 ай бұрын

  Exactly. Thanks for sharing!

• 
  @6gatornation3 ай бұрын

  Could be a kidney

• 
  @gothops26323 ай бұрын

  Chris, what is the most common cause of pain in the lower rib at the back?

• 
  @sylviam7313 ай бұрын

  Tight QL?

• 
  @ChristopherHoleTraining3 ай бұрын

  It’ll depend on the exactly location, whether it’s close to spine or further away. One of origin points of the QL is one option, multifidus is another and if it’s away from the spine Longissimus and Iliocostalis is worth looking into. If it’s muscular it’s also good to understand why the muscular is being caused.

• 
  @gothops26323 ай бұрын

  @@ChristopherHoleTraining It's right on the lower rib away from the spine. I guess an intercostal muscle strain could also be possible?

• 
  @ChristopherHoleTraining3 ай бұрын

  Yes it be, that would be more dependent on the initial cause

• 
  @jackieemmett62523 ай бұрын

  Interesting and clear information. Thank you!

• 
  @ChristopherHoleTraining3 ай бұрын

  Glad it was helpful!