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Today we’re going to talk about how certain athletes can unleash tremendous strength and power during lifts through a process called densifying “neural drive.” We’re then going to learn how failure to maintain “neutral drive” can lead to technique faults and a failure to complete any more reps.
Special thank you to Dr. Stuart McGill for his collaboration in making today's post and Bryan Benzel for being our model athlete. To learn more from Dr. McGill check out www.backfitpro.com. Also shout out to Dynamic Disc Designs (dynamicdiscdesigns.com) and 3d4Medical with the Complete Anatomy app for the visuals of the body.
References:
1) Aagaard P, Simonsen EB, Andersen JL, Magnusson P, Dyhre-Poulsen P. Increased rate of force development and neural drive of human skeletal muscle following resistance training. J Appl Physiol (1985). 2002 Oct;93(4):1318-26.
2 Balshaw TG, Massey GJ, Maden-Wilkinson TM, Morales-Artacho AJ, McKeown A, Appleby CL, Folland JP. Changes in agonist neural drive, hypertrophy and pre-training strength all contribute to the individual strength gains after resistance training. Eur J Appl Physiol. 2017 Apr;117(4):631-640.
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Music credits
Opening & closing track by JookTheFirst: / jookthefirst
That strong man is Bryan Benzel from Alliance Nebraska. His mom was my sitter,so, I grew up with him. Amazing athlete.
His mom was your sister?
He said sitter, as in baby sitter I’m sure.
He’s bleeding
Now you will go to sleep, @sethcornish8568...or I will wrap the bedframe around you and MAKE you sleep!
Remember years ago when I aimed for 450 pound deadlift. I visualized it every day for months and when the day came I had so much adrenaline that my legs literally shook as I approached the bar. The lift felt easier than anything I've done before. It was a crazy sensation of raw power. Don't underestimate the power of the mind.
I'm always shaky before the heavy stuff kind of puts everything on blast so that I don't get an injury I've only gotten injured by being too lazy minded not by being too extreme. As in video i have hernia l5s1 from that
Million dollar moustache.....
The best
I say 1.73 million and I'm not talking Canada monies here
You would find such and far better looking moustache on most 40 above men in India.
@@SquatUniversity Sam Elliott is still the king, but this guy is definitely up there.
@@SquatUniversity the mustache gives him strength.
Wonderful pearls by Prof. McGill. Thank you for the mention of our models.
How much are they paying you, Bennett?
Did McGill make his own podcast or KZhead channel? I notice you have a Playlist kzhead.info/channel/PL4e4AP_QbN9hbXrX7DETMjTZJqZLGYFLQ.html
Q
When I start a heavy lift that I know is going to be challenging I've always had a mentality of flight or fight. I (unknowingly to them, in my head) put my family's life on the line for some of my heaviest sessions and this has actually helped me a lot. Another method I use for neural drive is to bash the crown of my head on something (usually the bar I'm lifting and never hard enough to break skin or cause any real damage.) this has proven to be really effective as well. Although I believe these are all fairly common techniques in strength athletes.
Wow, very similar to what I have to do
When i start laughing during a set its always the end of it
I was silly to think this only happened to me. Even carrying around my misses if I'm laughing I'm noticeably weaker.
A monkey bares its teeth when frightened. Is an age old saying I recall reading in childhood. My first employer would make sure I was gritting my teeth when cutting the wire of the wire clotheslines we installed. Teaching me that this action tightened the muscles of the digestive tract the core basis for all muscle cohesion. I've taught this to my daughter as well as encouraging her to growl when doing something strenuous. I also taught her to focus on one thing when fight training (wrestling and submission) to give her that edge extreme focus gives you. The thumb being the most vulnerable digit I had her focus on and go for my thumb.
Don’t lift with friends it will help
@@edgarbleikur1929 Don't upset your daughter mate hahaha
@@edgarbleikur1929 oh so that explains why I grimace with effort. Its normal? I sometimes do it when I'm concentrating too
great video and great mustache
I had this epiphany in the weight room during high school about the body being in harmony
higher awareness my man
Core, and the game face. My face does naturally get serious when I'm lifting heavy. Thank you, sir.
Awesome high quality content. Thanks as always 💙
Excellent explanation. Thanks.
Elitefts most recent 'train your ass off' video dave coaching the squat screaming 'TIGHT TIGHT' reinforced the neural drive and scared the guy into finishing his lift 🤣 and days later this pops up, great minds and all that!!
Awesome! Thank you. So useful. 🙌🤛🤜
Good quality content. Nice!
The Central Governor prevents injuries and death by making us feel tired before serious damage occurs. The Central Governor Theory was proposed by Archibald Hill and the Modified Central Governor Theory was proposed by Tim Noakes.
Another great video, thx
Glad you liked this one!
I sensed stability in my congenital scoliosis back while people around me told me it was normal, hence I moved it in spite of the pain and made it worse over the years! Also found out I've been walking on a broken foot for 12 years now... But when everyone around you tells u you're just a complainer you believe it and stop complaining...
Amazing information. Thanks 🙏
You're so welcome!
Next level 🔥👍
Thanks doc for the very critical advise ! Thank you so much for taking all the efforts in providing such world class highly informative videos ! Gratitude
You're so welcome!
Wow. Very interesting. How thought makes body powerfull.
Back when I was able to only do 1 pull up. I had Lsd and psilocybin mushrooms together and went for a PR attempt. Reached 8 strict pull ups. Now almost one year later and been training a lot and my sober PR is still only 6. The body is strong but the mind is weak 😢
Sorry dude, when you were on lsd, You actually only did one pull up
super interesting!!
Hello Aaron, If you need video ideas, I would appreciate a video about stretching in general or stretching 101. there are so much information out there and it´s pretty confusing because some say stretch to stay flexible and healthy, some say its a waste of time!? you are the best in the business, we all know that and therefore it would be awesome to hear your thoughts and recommendations. Thank you very much
Look up bob cooley and resistance flexibility! It’s changed my life :)
Very informative.
This is interesting because the concepts of teaching patients with low back pain about forming a neutral spine and performing an abdominal bracing maneuver has gotten some questionable outcomes in the literature. But Dr McGills advice to “stay tight” seems to back up this view of teaching core stabilization during a lift
Sir please make a video to upper body workout strength and mobility 🙏🙏
So interesting!
Vert interesting, thank you
Appreciated.
Thanks mate
Thank you
I can confirm this video is almost 100% truth. I weigh 140 pounds (used to weigh 125) and I am 5'9 and can chest press 235+ pounds in sets of 10 reps. In other muscle areas my strength is similar. I can squat over 300 pounds in sets of 10 but I don't want to mess my knee up so I go a little bit lighter. I have severely injured my knee multiple times throughout my life, the first time I was 5 years old and you could see inside my knee to the ball connecting into the cartelidge.
What a pleasant experience.
Very underated dissemination of information -- based on the number of likes. At the very least, applying what is taught here could help someone lessen their risk of injury.
Neural density ➡️ Neural drive ➡️ High Motor recruitment ➡️ GOOD LIFT Makes sense.
Can we all pause a moment to appreciate the majesty of that mustache?
its a pretty little caterpillar enjoying some warm nose air
The closing lyrics are relevant to the content today 😎
Very interesting
Thanks
You're welcome!
Commit fully, stabilize the core. Lift the world.
Do you have any more on the stabilizing exercises??
Game face - watch Natalia Grossman climb... she's the current world champion and she smiles the whole way up the wall. Just a super crusher! In a zone of perfection - no wonder she smiles
But it's a complete different thing when perfroming very fast and cyclical movements like running or throwing. Tightnes in the wrong areas will worsen performance. That's why it so difficult to make progress in speed of movement. Maybe we need a tight strong center/core with relative relaxed limbs.
You've hit the nail on the head with your last sentence. The core is meant for stabilizing and decreasing movement of the spine. The limbs, shoulders and hips are meant for movement
Clenching your teeth contracts the muscles of the digestive tract triggering a readiness to contract other muscles and assisting in core stability. Combining that with growling also assists and triggers other complimentary autonomous and limbic biological systems.
For running I imagine to jump full force with every step forward and I am very tense. And at the same time look at the goal and focus
@ApeMan5001 I find sharting works wonders.
McGill's explanation in this video only concerns absolute strength. In his book, he explains clearly the importance of "matching" your core stability with the relative intensity of the lift you are about to do (ie you do not "brace" with the same intensity prior to lifting 3lbs vs 300lbs from the ground), precising that "over bracing" is a thing and has detrimental effects (excessive compressive forces being one). To my knowledge when it comes to repetitive movements such as running, you do not want to be "tight", with the risk of putting repetitive stress on the same structure, and uselessly fighting the energy that usually gets transmitted toward the movements of the arms, which ends up making your running pattern less energy efficient.
What would you say about someone with retro version doing sumo deadlifts of he is tall is that ideal??
Reminds me of sam elliot in the big lebowski
Please do a video on osgood shlatter type knee pain in adults, is the rehab / exercises to get back into squatting with out pain again the same as it is in adolescents? Been dealing with tibial tuberosity pain for over a month now that came out of no where and is not getting any better !
Look into a condition called CECS or exercise induced compartment syndrome. Especially if you are in late teens early 20’s. Just a thought.
Thanks, Dad.
2:51 That explains why trying to work through a mild tendon injury is so exhausting to the entire nervous system, right?
Can you make a video about uneven shoulder height in the snatch
Sir how to make pure crystal meth?
lmfao
Keep it in the 8-15 rep range and you should be golden. Also remember to chalk up 💪😶🤳
Jesus Christ is King.
For years I’ve heard references to the mother lifting a car off a child. You stated it was well documented. I’d like to know where it’s documented. I have never been able to find any reliable documentation. All I’ve ever found is antidotal exaggerated stories.
MY MOTHER DID. LIFTED CAR OFF MY DAD WHEN MY LITTLE SISTER LOWERED THE JACK ON HIM.. SUPER HUMAN STRENGHT HAS HAPPENED IN MANY PLACES.
if someone is proportional a certain way they might perform these lifts with the higher level of stability. not too compact and not overly tall/long
Id love to know how to squat with spinal stenosis dbl hip replacements and one knee replacement. Whew! That was a mouthful! 😄 ahh, one more thing, having hard time firing my quad after the knee replacement. Any help, tips or info would be so appreciated! Thanx! Stay safe, stay strong.
What happened to your knee sir..? Why do you replaced your knees..
@@jehorigby8778 well, never thought going that route. Thanx John, will hop on that one. 👍
@@potatochannel1488 osteoarthritis, kness got to the point they were bone on bone. Years of running 50 miles a week didnt help. 🥺
Comment was 1yr ago, how are you doing now?
Aka : It’s a mindset!
To sum this video in a few sentences. Instability and lack of concentration lead to loss of power during a specific movement and a few exerxises are mentioned that help keep this stability at place. However, I feel confident claiming that since both the doctor and the presenter do not train powerlifting or have inadequate strength, these claims can only be theoretical even if they have some logic behind them. One becomes great at squats by performing squats and should focus on accessory movements if he lacks basic mobility and flexibility. By performing squats more frequently, core issues become obsolete as the body forces your core to be stable if one wishes to progressively overload. Overcomplicated words only result in confusion and sometimes deviate from the main point. Its hard to concentrate when you have a load of 700lbs on your back and repping it for as many reps as possible, eventually technique breaks down and fatigue takes over. All of us go through this when we lift AMRAP or when its one rep max. The presenter assumes perfect technique but reality doesn't work that way. Form always breaks down, thus at some point form will go out the window. Concentration is key, especially when you have a 700lbs load on your back, but neither the presenter nor the doctor know what this means.
You might want to take a look at the athletes these two have coached?
@@judddaigneau2414 you cant talk the talk if you dont walk the walk
@Emilios I pretty much agree with almost everything you said.
I'm 30 seconds into this video and *GAWD DAWMN* that is one good mustache.
I ust had an idea, staying tight can be simulated by close combat scenarios right before a lift, such as body slams and body impact from a med call or foam roller.
I think in terms of weakness
Marching zercher, would that work all the muscles to go jogging?
Please do on pressing
Name of the song in the end of the video?
So, it has nothing to do with him going to his limits and breaking down at his last reps?
Somebody know how to strength serratus posterior inferior and superior??
I just saw the squat failure due to fatigue. If he went down crooked on the first rep do you feel he would not do anymore?
"I just saw the squat failure due to fatigue. " Agreed. I thought the same thing. I don't know what the dude in the vid was expecting since during fatigue, it's normal for anyone's performance to decrease.
Maybe he was unstable because he was tired, and couldn't do more also because of that. I'm not really seeing causation.
Your proprioception acts as a governor to limit injury. If your body senses a joint is in a compromised position, it won't allow you to exert force on that joint. This sort of feedback and self regulation is built in to your whole nervous system, with major components in your spinal cord that act locally and without oversight from your brain. For instance, ganglion in your spine take pressure signals from various parts of the soles of your feet to then regulate relative activation intensity of the many muscles in your legs.
3:44 the key takaway
On the big three do they have to be isometric or can they be more "regular" type of moving contraction/release reps?
Max was here
What's the song at the end, please?
Where can we see more detail about those stability exercises?
Try searching for McGill Big 3
@@andersjarvinen2086 Thanks 👍
this video is very possible showing the opposite! the shifting resulted from lack of sufficient remaining power potential. the shift didn't cause a lack of power, it was a result.
@Roberto Vidal Garcia it's a simple idea that correlation doesn't imply causation. so pick a better example to illustrate this point.
Man thats a bad azz stache ima grow one like that lol
Does " staying tight " has something to do with breathing techniques as well ?
Yes
I've always been told to pretend as if someone is about to punch you in the stomach. That rigidness protects your back in push and pull compound movements
Definitely has something to do with breathing! Check out this video on how to breathe and brace when lifting: kzhead.info/sun/h7amkd2JmqmbiJs/bejne.html
@@SquatUniversity Thank you so much now I understand the diaphragm thing while breathing sincerely appreciate your help 🙏
@@biddybeez5443 I'll definitely try this thank you
The problem is when I squat my knees hurt and I'm doing the the proper form is it because of my age?
It could be aggrivated, or you may be lacking hip mobility. Try keeping the weight on the back of your feet so your knees don't bend forward too much. I have this pain in my knee that I get when I climb stairs. That is why I mainly do zercher squats. Less bending at the knee and less pain. When I do the squats I have to remember to start the movement by loosening my hips and driving backwards. I try not to use my quad strength to push the weight up. Focus on using your lower back and hips to lift the weight.
Now that's what I call a stache
🔝 🔥
Just goes to show how important the brain is. Even when lifting weights, the brain is most important.
Wonder which weightlifter the doc was referring to regarding the missed world record attempt
Welp.. I'll never be able to squat. I have a terrible l4 l5 s1 budge almost no material left in between. I go to the gym each day but I'm scared to death to hurt myself even more. My legs are shit. Since the last pull 5 weeks ago I've lost 5lbs of muscle.
I’m impressed by the size of that mans hands
Neural drive also kicks in ocassionally in washroom...U r constantly reminding urself to sit tight for a while more.
Lookin like Wayne from Chasing Classic Cars.
Our creator is greatest May Allah Tallah bless you now and always Ameen
Al Habibi
Fatigue did they ever consider fatigue installing in to smb?
@Hasuo Yep I thought the same thing. It was fatigue. End of.
Wait... ATP isn't in infinite supply, nervous impulse may detect instability but that 6-8 second supply of limit strength feeding ATP runs out. Seeing how these are elite athletes, can't we assume they are hitting their nervous systems fully recruited? Aren't we actually seeing the transition from ATP to CP energy? I always thought rep events were looking to demonstrate muscular redundancy...a kind of capacity test to showcase power sustainability. That was dependent on the amount of type 2A and 2B fast twitch that an athlete has both developed and trained to work maximally. That muscle mass determines potential in that kind of event and everyone will break down after 30 seconds or so...whatever their capacity for ATP replenishment is and their ability to tolerate the lactic acid from incomplete anaerobic energy creation when the weight is over 80% of limit strength. Isn't energy capacity more important than nervous stability detection in this scenario?
I couldn't understand much because english isn't my first language. Can someone give a short note on what to do to improve strength?
1. Stabilize your lower back 2. Put on a "mean face" and maintain it throughout the lift 3. Brace your core and "stay tight"
1. Especially for your first 6 months to first year of training, no more than four core barbell exercises: Low Bar Squat, Deadlift, Overhead Press, and Bench Press. 2. Learn proper form for all of the exercises 3. Start easy, add weight, get your body used to the stress, recovery, adaptation cycle 4. Eat to support strength training. Likewise, REST to support strength training. 5. Cardio exercise can wait until at least the 6 month mark. 6. Forget about abdominal or any other "cut" muscle definition for that first year. Don't turn into a whale, but nothing is wrong with you if your body fat% goes 15-22%.
@Elijah Hilbeet Not true at all. In fact, a bench press in proper form is excellent for hitting your front deltoids and triceps under heavier weight than Overhead Press AND the alternating Bench and Overhead in every other workout really helps to prevent rotator cuff injury. Likewise, the alternation will be unlikely to develop freakish pectorals, especially if you are in Strength training reps and not hypertrophy reps. After 3-6 months, you can add in barbell rows or chin ups, but in the beginning, Deadlift will definitely workout your upper body pulling strength.
@Elijah Hilbeet the great Vince Gironda advocated weighted dips PRECISELY to create enhanced lower pectorals, which especially showed up under typical stage level lights at bodybuilding contests. Vince's programs were "aesthetic emphasis" which is why a lot of Hollywood actors went to his gym. In his analysis of the flat bench, Vince didn't think much of them by themselves as a pure pectoral exercise. Vince was adamant to get the "dinner plate" look, you had to.do dumbbell flys and pullovers, and even Joe Weirder, whose apparent fetish established the huge pec popularity, agreed. In actual overall strength training, the flat bench press probably has the most overall real world application to upper body pushing strength, save the Overhead Press, and in my own, admittedly anecdotal experience, my Overhead Press only got past the sticking point after I started doing Bench Presses.
"Stay Hard" ~ David Goggins
I can only take Viagra for so long.
“George… George McFly. You’re my density.”
Underappreciated comment
Those elementary stabilization holds may work for a runner or baseball player, but sure as shit, they wouldn't have made a difference in whether or not he would have been able to keep his balance with 750 lbs moving around on his back. These are some of the most stable athletes in the world, but when you take near maximal loads, with fatigue, and move those loads out of place, anyone is bound to fail. And it's that movement of the load which causes that failure. I'm not sure you're training stability strength in a way that can further stabilize these world-class mass-movers with any exercises they aren't already doing.
Have you ever tried weighted dead bugs?
The word “strength” is a descriptor not a scientific expression. The definition of strength is F=ma or force equals mass times acceleration. The ability to move a mass more quickly relies on the fast twitch fibers and those must be in a relaxed state before execution. If something takes longer to perform (in excess of one second) then the slow twitch fibers are called into play. Some athletes can move more efficiently by moving slower than other athletes due to the difference in muscle fiber makeup. Our brain can only control what the individual athlete has been blessed with and how well they have trained their body for each particular event. Calling on the body to do more than what has been achieved through proper training is very risky.
Strength is simply force generated by the body - power is the relationship between that force and speed of movement.
Yea except the way our muscles work on a molecular level. Don't follow M=FA. It's a wrenching system and cant move faster. Instead if you want to get stronger you need more wretches (muscle fibers).
So the big advice is to not lose concentration..? So enlightening 😅
"stay tight", me: okay (tightens weight belt)
Taylor Atwood disagree with the last part
This guys mustache squats more than me
That's called removal...a secret kure clan technique..
Just want that moustache
Diplomatic theories sounds like poetry but when you have 220kg on your back you start questioning everything.
1:00 mother is god
Said by the guy who said strength is pistol squat but not 1000lbs squat.
Honestly, Science Is The Leader...