I Squatted 400 lbs and Still Had Back Pain — Here's the 3 Tests That Found Why — Key Takeaways
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I Squatted 400 lbs and Still Had Back Pain — Here's the 3 Tests That Found Why
Squat University10mSep 27, 2026
Watch the originalBuild your spine's endurance, not just its strength — hold the McGill Big 3 (modified curl-up, side plank, bird dog) for 10 seconds per rep, 3–6 reps each, because endurance deficits predict back injury better than strength does.
Key takeaways
Core endurance—not strength—predicts future back injury risk
Core endurance—not strength—predicts future back injury risk
- Back extension hold under 3 min = significantly higher low back injury odds within 1 year
- Pain-free lifters show persistent core/back endurance deficits long after symptoms fade
Balance between endurance tests matters more than hitting absolute norms
Balance between endurance tests matters more than hitting absolute norms
- >5% side plank asymmetry signals a problem
- Flexion endurance ≥ extension endurance signals imbalance
- Side plank score >75% of back extension score means extensors are underperforming
McGill Big 3 holds are 10 seconds, breathing throughout while braced
McGill Big 3 holds are 10 seconds, breathing throughout while braced
- Brace cues: fingers into lateral abs, push fingers outward; maintain neutral spine (hand under low back prevents flattening)
- Bird dog: stay tight through entire return—the descent matters as much as the extension
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In this video
- 1mWhy Strength Isn't Enough for Your Back
- 2mThree Essential Tests for Core Endurance
- 4mIdentifying Critical Imbalances in Your Core
- 5mMastering the McGill Big 3 Routine
“I asked, 'How strong can my low back be?' He asked, 'How long can your spine stay stable?'”
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