"Make sure you're not shrugging on that side that's going up. Last week I introduced a blog series on improving shoulder stability by addressing a weak serratus anterior muscle. In episode 4 we dive deep into one of the most prevalent causes of knee pain with strength athletes - patellar and quad tendon injuries. In episode 64, Dr. Aaron Horschig discusses how to perform a proper and efficient warm up when you get to the gym. In episode 90, Dr. Aaron Horschig discusses the science behind the common question, "Are deep squats bad for me?". In episode 61, Dr. Aaron Horschig discusses whether or not you should be using the reverse hyper as a part of your training and in returning from low back pain. Cossack squats and frog stretches will also contribute to activating your lower body. This way, your body wont be shocked by a load of 80 percent of your one-rep max. Last, we discuss Chris's new book "The Eagle and The Dragon" found here: https://www.amazon.com/Eagle-Dragon-Story-Strength-Reinvention/. Typically the bottom position of a squat is where people can make errors for whatever reason it may be. It includes low-intensity full-body movements, specific mobility-based exercises and activation exercises, and ramp-up squat sets. In Episode 5 of the Podcast, we discuss the types of shoes (or lack there of) you may see athletes wearing in the gym & how to find the best pair for your body! In episode 110, Dr. Aaron Horschig sits down with Donnie Thompson. In episode 92, Dr. Aaron Horschig opens a series on knee pain. In episode 28, Dr. Aaron Horschig shares a simple screen he performs with every athlete he evaluates to help uncover coordination issues in how we produce hip extension that lead to technique problems and injury. We dive into how protein and caffeine consumption can affect sleep! In episode 86, Dr. Mario Novo stops by the show to discuss all things blood flow restriction (BFR) training. I love this exercise because we are actively mobilizing the thoracic spine, shoulder joint, and stretching our pecs and our lats. You see, sets and reps and understanding programming are critical for coaches, trainers and therapists, but you have to know about psychology and how to motivate people to get the most out of them. Years ago, the physical therapy world was very much so a manual based treatment profession with very little skill in exercise. This week we're going to move on and discuss a few other important muscles: the rotator cuff, rhomboids and trapezius. Check out more from Dr. Stuart McGill on www.backfitpro.com. In episode 138, 2x Olympian Chad Vaughn jumps on to discuss how focusing on parts of your lift can help you perform the lift as a whole! Only the snatch rivals the clean when it comes to functional barbell movements. In episode 41, Layne Norton sits down to discuss how muscle is grown and maintained through muscle protein synthesis. Your ankles might be one of the reasons you have trouble sinking into a deep squat. In episode 39, Dr. Andy Galpin joins the show to discuss the science behind how strength is built and maintained. This type of stretching (called static stretching) was a staple of every athletes pre-workout and competition routine. In episode 119, 2x Olympian Chad Vaughn stops by to discuss a novel way to fix squat technique issues - contraption squats! In episode 95, Stan Efferding (the founder of 'The Vertical Diet') joins the show. Dr. Galpin is a tenured Professor in the Center for Sport Performance at CSU Fullerton, author of the book "Unplugged" and one of the world's leading experts on human performance. In episode 97, Dr. Andrew Lock stops by the podcast. This episode is #48 of the SquatU Podcast and is one of the "Top 5" podcasts so far in the show's history! Episode 12 is the first interview show, and who best than 2 olympians! This will happen through your ramp-up sets, but youll also want to begin the process with just your bodyweight before adding load to the equation. Learn How To Assess And Improve Shoulder Mobility For Overhead Squats! Head to https://www.bearfootathletics.com/ and use the code "SquatU" for 10% off their products! Big thank you to my sponsor Gainz Box! AARON HORSCHIG FIXES BROKEN ATHLETES . Learn How To Assess And Improve Shoulder Mobility For Overhead Squats! "Let's say you're getting under the barbell because you're going to do a jerk. A lot of lifters hate warming up. In episode 105, Dr. Aaron Horschig joins the team from Barbell Shrugged. Frog stretches, cossack squats, and squat sits with reaches will all help get your hips ready to go. Video by Hunter Britt Invictus Athlete Coach Hunter Britt demonstrates a barbell complex that many of our athletes use to warm-up when heading into a session for the Clean & Jerk. To do so, the first 4 weeks are meant to load your tissues to create a movement base this ready to take on the next 8 weeks. In episode 134, 2x Olympian Chad Vaughn discusses a quick tip to help you take your clean & snatch to the next level! Following your mobility exercises, perform two to three sets of the clean warm-up complex. In episode 82, Gary Reinl (author of "ICED! In episode 93, Dr. Aaron Horschig continues his series on knee pain by discussing how he goes about the screening process for the patients he works with.. It's often easy to explain perfect technique, but how do you know where the quality of your lifts stand? Youll totally notice a difference! https://marketplace.trainheroic.com/workout-plan/program/thomas-program-1641592726Get olympic weightlifting programming (part 1): https://marketplace.trainheroic.com/workout-plan/program/vaughn-program-1626381817?attrib=547878-aff-squatuGet olympic weightlifting programming (part 2): https://marketplace.trainheroic.com/workout-plan/program/vaughn-program-1627319357?attrib=547878-aff-squatuLink for the Rogue Monster Bands: https://www.roguefitness.com/rogue-monster-bands?a_aid=570d1d1a06b95Subscribe to this channel here: https://tinyurl.com/y2eq7kprRecommended products: https://squatuniversity.com/recommend____________________________________________________________Big thanks to 3d4Medical and their app Complete Anatomy for the visual of the body today. Check out 'Back To Basics' Olympic weightlifting program here: https://marketplace.trainheroic.com/workout-plan/program/vaughn-program-1626381817?attrib=547878-aff-squatu. Get my book on fixing injury here: h. Then it is time to start loading the bar. (WHAT it is and WHY use it), How To Squat Like An Olympic Weightlifter (feat. This is one of my go-to exercises before and after I do squats or work the legs to mobilize the glutes. The number one reason why people no longer participate in an exercise program is due to injury, lets prove that statistic incorrect by using a fitness program with the intended goals of getting you in shape while avoiding injury! It makes sense to focus on promoting both movements. To start walk your arms to a downward facing dog, where you will rotate your body pushing your heel down towards the floor one leg at a time, this will mobilize the posterior aspect of each leg. Chris is currently training to squat 1000 lbs for 3 reps so as you can guess, recovery is paramount to this feat. For people who tend toward foot or knee pain, you might want to avoid relatively high impact jogging. Thank you very much for your support and kind words! Olympian Chad Vaughn), Supercharge Your Overhead Lifting (feat. In episode 46 of the podcast, Dr. Aaron Horschig discusses how and why a weightlifting belt is used. Dr. Horschig and Stan take a deep dive into nutrition and how you can maximize your performance and body composition (whether you're trying to gain or lose weight). In part 1 of this series, Aaron & Chad break down how you can perfect the clean portion of the lift. 3 Reps Mid Shin Squat Cleans . In episode 60, Dr. Aaron Horschig breaks down the discussion: core strength or stabilitywhich is way for a strength athlete to train this area of the body?! Please try again later. Enjoy! The squat is one of the most fundamental movements the body performs daily. If youre an impatient lifter, you might be tempted to step under a loaded bar and get after it after doing a few air squats and swinging your arms around a bit. Last week we started a blog series on improving upper body mobility by addressing limitations in thoracic spine (mid-back) mobility. The idea is to ease into your workout by starting to get your blood pumping into the muscles youre about to use while slowly amping up your heart rate. Joe also just came out with his first book 'Better Stretching' I've linked below. ft. Jordan Mica, Weightlifting OUT OF THE OLYMPICS & Wrist Positioning When Lifting Overhead (feat. Youll grease the groove of your squat pattern and all the joints it takes to get you into and out of the hole. Speak with your physician if you have any concerns. Reaching up to the ceiling with one arm at a time while sitting in a deep squat will prepare your shoulders, lats, and traps while also getting your glutes, hamstrings, and quads ready to hold steady and strong in a deep squat position. Head to https://www.bearfootathletics.com/ and use the code "SquatU" for 10% off their products! Copyright The Prehab Guys LLC 2023 | All Rights Reserved, Fitness is not about using such a high intensity that you are unable to get off the floor afterward. Warming up can be a centering mental experience. Whichever mode of cardio you select, keep it at a low intensity. Goblet squat warm up link: https://www.youtube.com/watch?v=pCEpcIo-O4I&t=2s, McGill Big 3 link: https://www.youtube.com/watch?v=2_e4I-brfqs&t=259s, Ankle mobility exercises: https://www.youtube.com/watch?v=IikP_teeLkI&t=344s. To the question what causes shoulder pain? The simplest answer is that pain is often the result of excessive stress or strain on the small structures that surround the shoulder joint. Understanding how anatomy dictates what feels "normal" to you will help you perform to your greatest potential! issue and found most individuals will go along with Listed here are all of the blog articles Dr. Aaron Horschig has written on numerous topics including mobility, stability, technique fixes and injury & rehabilitation. In his spare time, Craig enjoys exercising, playing golfing, hiking, traveling, watching Philly sports, and spending quality time with his family. Warming up adequately can help fix that. Today I want to show you a simple quick shoulder warm up you can do that takes no more than 3 minutesall you need is a resistance band. Eric is the owner of Cressey Sports Performance and the foremost authority on strength and conditioning specific for overhead athletes. If you cannot maintain this position there is likely a mobility deficit at your ankles, knees, or hips. It might take some discipline and time up front, but committing to a solid pre-squat warm-up routine will spare your body a lot of stress and potentially pack some extra pounds onto your lifts. In episode 55, Dr. Start McGill stops by to share the research and his experience with "gluteal amnesia." But just because there is one that is picked up on an MRI does NOT necessarily mean it is the root cause of your pain. "From here we're going to externally rotate out to the side, holding at the end.". Go ahead and try this complex out the next time you are warming up for your session. In episode 73, Dr. Aaron Horschig unveils his exact warm up before picking up the barbell for performing the snatch or clean & jerk! In episode 103, elite powerlifter, coach and author Brian Carroll stops by. He has authored 2 books and numerous articles in professional journals. We are all about hard work, however, we want to make sure you are able to work out across the lifespan both safely and effectively. 2015;36:811-16). In episode 74, Coach Travis Mash stops by the show to discuss all things weightlifting. In regards to squat warm-ups, find a routine that works best for you and stick to it! Show Sponsor: Bearfoot Athletics. Get on your hands and knees and then rock backward as well as side-to-side. Video by Hunter Britt. We talk screening overhead injuries and technique problems, favorite exercises for overhead athletes and where to find eduction other than instagram on social media today. Why: In addition to strength and power, the clean requires speed, flexibility, coordination, accuracy, and balance. In episode 88, Dr. Ray McClanahan of Correct Toes stopes by and tells us why your shoes suck, how they're shaping your foot into an unnatural shape and hurting your performance. This episode originally aired in 2018 and is one of the "Top 5" podcasts so far in the show's history! Some people are knee-dominant lifters, while others are hip-dominant squatters. Its a heavy squat day. The Truth Behind Stretching Before Your Workout, View @SquatUniversitys profile on Twitter, View Squat_Universitys profile on Instagram, View SquatUniversitys profile on Pinterest, View Aaron Horschigs profile on LinkedIn, View SquatUniversitys profile on YouTube. In episode 30 of the podcast, Dr. Aaron Horschig discusses WHY a twist may occur in your squat and HOW to go about finding the right solution to fixing it! You dont need to go overboard with rep count, but youll figure out what works best for your body. This is one of the most common forms of groin pain in athletes and commonly occurs all at once (not a slow onset like a hip flexor injury). 5 push presses, 3 split jerks with a pause in the split.*. Trial it for free, and learn how to get out of pain, avoid injury, and optimize your health with [P]rehab! Hence the word FLOW. Enter your email address to follow this blog and receive notifications of new posts by email. Training Tips, Blogging & Coaching GaryVee with Jordan Syatt, 5 Tips for Improving Jerk Technique (With 2x Olympian Chad Vaughn), Men VS Women: Fatigue & Recovery Differences With Greg Nuckols, 5 Tips To Improve Your Clean & Jerk (Interview with Chad Vaughn), World Record Weights & Chicken Shakes With Blaine Sumner, The Science of Sticking Points with Eric Helms, Breaking Through Training Plateaus with Dr. Jacob Wilson, The Overhead Athlete (Roundtable Discussion), 5 Tips To Improve Your Snatch (Interview with Chad Vaughn), The Road To The 1000 lb Squat With Kelly Branton, Olympic Weightlifting 101 (Chad Vaughn & Cheryl Haworth Interview), https://www.facebook.com/SquatUniversity/, https://twitter.com/squatuniversity, https://www.facebook.com/SquatUniversity/, https://www.facebook.com/SquatUniversity/, https://www.facebook.com/SquatUniversity/, https://hpluscuff.com/discount/REBUILD2020, https://squatuniversity.com/2018/10/06/stabilizing-the-shoulder-blade-joint/, https://www.amazon.com/Conscious-Coaching-Science-Building-Buy/dp/1543179479/ref=sr_1_1?keywords=conscious+coaching&qid=1567128021&s=gateway&sr=8-1. It is highly likely to have abnormal scary findings on the MRI if youre above the age of 60 but many of these individuals have no low back pain at all. Systematic literature review of imaging features of spinal degeneration in asymptomatic populations. Dr. McClanahan's recommended shoes: https://www.correcttoes.com/foot-help/shoe-list/, Articles and studies we discuss in this podcast can be found here: https://www.correcttoes.com/foot-help/articles-studies/. No matter if you're squatting, deadlifting or performing the olympic lifts, these tips of breaking down your warm up into 3 sections (soft tissue work, mobility and stability) will help you perform to your greatest potential. These injuries don't often come all at once (like when a football player tears his ACL) but instead are due to a culumination of micro-trauma sustained at the knee joint due to poor movement quality. This is a common hip injury that brings out a pinch or blocked like pain in the front of your hip as you move into a deep squat. Episode 22 is the 2nd interview show! We dive deep into nutrition and how you can maximize your muscle growth! Quick Tip: How Weightlifters Can Improve Their Jerk! Think about it as progressive overload gradually increasing your training stimuli over the course of your program within a single session. Copyright 2023 Apple Inc. All rights reserved. They might find it boring, or just generally be impatient to start the good stuff. If you would like to use their app at a discounted price, check out this link: https://store.3d4medical.com/application/user-kind?id=1\u0026affiliate=true\u0026promo=Zt83d843cA\u0026clickId=bcf492a92e694ecd92ccd96866aff21eMusic credits Opening \u0026 closing track by JookTheFirst: https://soundcloud.com/jookthefirstConnect with SquatUniversity: Visit the website: http://www.squatuniversity.comLike the Facebook page: https://www.facebook.com/SquatUniversFollow on Twitter: https://twitter.com/squatuniversityFollow on TikTok: @SquatUniversityFollow on Instagram: http://instagram.com/squat_universityListen to the Podcast on: apple iTunes, Overcast, Pocket Casts, Google Play and the Anchor App!Special thank you to Evan Pierson Productions for his help in making this video! The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Move back into a downward dog and repeat on the opposite side! If you don't have a resistance band, a monster loop will also work. In episode 73, Dr. Aaron Horschig unveils his exact warm up before picking up the barbell for performing the snatch or clean & jerk! Warm-ups allow you to create distance from any stressors that you have outside the gym before you get into the heart of your workout. In episode 48, Dr. Stuart McGill (the foremost authority in the world in low back mechanics and injury) stops by for his 2nd time on the podcast to discuss whether back round is acceptable during deadlifts, rehabilitation from low back injury and more! Continue reading Blog Article Database . 2019 Functional Progression Warm Up. Joan didnt start her fitness journey until age 70 and 5 years later she is absolutely killing it. In episode 21 of the podcast, Dr. Aaron Horschig discusses how to fix the dreaded rounded back technique fault during the squat. I really like this warm up because it focuses on holding the bottom position of the squat with an emphasis on breathing. In episode 101, Dr. Aaron Horschig breaks down everything there is to know about CORE STABILITY! In episode 73, Dr. Aaron Horschig unveils his exact warm up before picking up the barbell for performing the snatch or clean & jerk! TRAIN. Dr. Aaron Horschig, DPT of Squat University breaks down his top shoulder moves for maximum mobility. The amount of knowledge he has amassed over his career both in powerlifting and working with a number of amazing doctors and physical therapist along the way is truly amazing. The band is so great because it guides your arms overhead as you focus on your balance, and keeping your torso upright. In episode 20 of the podcast, Dr. Aaron Horschig dives deep into the topic of hip pain, specifically how to screen your body for what kind of groin pain you're experiencing (hip flexor or adductor strain and hip impingement). 2x Olympian Chad Vaughn), We were WRONG about "Plantar Fasciitis" (feat. And as youll find out we ended up bonded over our love of long form blogging on all things exercise science related, talking about lifting big weights and of course coffee ..so I think you will really enjoy this podcast. He breaks down mobility issues at the wrist, thoracic spine and lats and how to fix weak links you may find! Next. In episode 38, elite powerlifter JP Price (only man to squat 1000 lbs & bench 600 lbs) sits down and talks about his recent injuries, future surgery and numerous other powerlifting topics. In episode 118, Dr. Ray McClanahan (inventor of Correct Toes) stops by to talk about the most common cause of foot pain - plantar fasciitis! In Episode 19 of the podcast, Dr. Aaron Horschig discusses the controversial topic: is weight training for children dangerous? In episode 29 of the podcast, Dr. Aaron Horschig discusses how to screen and fix piriformis syndrome. Progressions are done by increasing the amount of hip hinge or by rotating more toward that leg that you are stretching. The methods discussed today: increased time under tension and visualization. These are two excellent mobility drills to sumo squat better! We cover how to analyze technique, barefoot training, blood flow restriction, and recovery techniques. Olympian Chad Vaughn) Supercharge Your Overhead Lifting (feat. Tight hips? In episode 98, Dr. Aaron Horschig discusses how back injuries occur. Performing cossack squats while maintaining full foot contact with the ground can help give your ankles some much needed lateral love. Your body will thank you, and so will your squat numbers. In episode 64, Dr. Aaron Horschig discusses how to perform a proper and efficient warm up when you get to the gym. The more locked in you are during your ramp-up sets, the more prepared your mind and body will be to perform your working sets with excellent form. In episode 66, 2x Olympian Chad Vaughn joins the show to give his top 5 tips for improving jerk technique! Facebook 0 Twitter LinkedIn 0 StumbleUpon Reddit . You may choose to opt for a rower, ski erg, bike, or elliptical instead. .css-16acfp5{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-thickness:0.125rem;text-decoration-color:#d2232e;text-underline-offset:0.25rem;color:inherit;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}.css-16acfp5:hover{color:#000;text-decoration-color:border-link-body-hover;background-color:yellow;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}Dr. Aaron Horschig, DPT of Squat University, has made it his mission to help lifters prevent injury and improve mobility. Especially if shoulder mobility is not your forte, youll want to get them ready to help your elbows maintain an optimal squat position. In episode 35, elite powerlifter Kelly Branton joins the show. He breaks down how to screen and fix problems in mobility and stability to help you find the WHY behind your problem squat! Treat each weight with the same respect you treat 90 percent of your max. We talk about his background in powerlifting, his approach to training and rehab from injuries and lessons he has learned along the way from people he has worked with like Pavell. Be sure to try the weighted kettlebell/dumbbell version first, then try the modified version followed up with the weighted version. You will get your muscles and your brain in the right mindset to move the way you need to during your session. After developing unique and easy-to-use techniques on how to train and move well, Dr. Horschig shares his invaluable insights with readers inThe Squat Bible: The Ultimate Guide to Mastering the Squat and Finding Your True Strength. We talk in detail about the most common forms: Achilles and patellar tendinopathy. Link to SmartCuffs: https://www.smarttoolsplus.com/?rfsn=5578601.638282, In episode 111, Dr. Aaron Horschig sits down with Chad Vaughn to discuss squatting like an Olympic Lifter (EXTREME DEPTH!!!). Head to https://www.amplemeal.com/ and use the code "SquatU" for 15% off. In episode 47, Dr. Aaron Horschig sits down and discusses the basic fundamental points to squatting with a barbell. Here is a nice mobility flow that we have found to be efficient at keeping a majority of your body parts mobile which is a must in our best squat warm-up series. In episode 54, Dr. Aaron Horschig talks all things banded joint mobilizations: what they aim to do, the research behind them and if you should be including them in your warm up! In episode 106, Dr. Aaron Horschig speaks with the guys of the well known Mind Pump podcast. Gray Cook), Core Stability, Back Pain Rehab & Bad Research with Dr. Andrew Lock, The GREATEST Powerlifter of All Time: Ed Coan, How To Optimize Nutrition To Enhance Performance With Stan Efferding, Fix Your Knee Pain: Part 3 (The Rehab Plan), Fix Your Knee Pain: Part 2 (Movement Screening), Fix Your Knee Pain: Part 1 (What Kind Of Pain Do You Have? In episode 58, 2x olympian Chad Vaughn joins the show and discusses his top 5 tips for improving your clean & jerk technique. He then gives some practical take aways so you can find the best squat for your body! BarBend is an independent website. For this episode Dr. Aaron Horschig gives you a sneak peak to his next book Rebuilding Milo that comes out January 2021 by reading the introduction for the book! This is where your warm-up really starts to sink into place. Squat sits with reaches, band pull-aparts, and even bird dogs will help you activate these crucial upper body muscles. 100 episodes!!!! Push back into a hamstring stretch. (Interview with Joan MacDonald), Ed Coan & Dr. Stuart McGill Talk Performance, Injury Avoidance and Longevity When Lifting, Powerlifting Wisdom & A Minimalism Approach To Training (feat. A dynamic warm-up is added time to a workout, but necessary! In episode 136, 2x Olympian Chad Vaughn jumps on to discuss 3 ways you can add some flavor to your squat workouts (mobility, stability and tempo work). In order to hit and break PRs or just make your life easier on a daily basis, you want your squat to be easy and effortless! Getting into a deep squat LIMITS freedom of motion from the hips and low back. Dr. Aaron Horschig goes in depth into the factors that create shoulder pain when lifting (anatomy, mobility, stability & biomechanics). Taking control of your health with exercise & education from the palm of your hand has never been easier. He's shared warmups for better ankle mobility, opening up tight hips, and his favorite core exercises for lifters. (feat. We talk all things back pain, rehab and lifting. With all the specific activation movements youll go through during a complete active warm-up, you will be getting your body ready from head to toe. Show Sponsor: Ample. What Is Tibial Rotation & Why You Should Know About It. The answer is not as simple as you think and often comes down to the common phrase "it depends.". Brian Carroll), Build YOUR Hybrid Ability (MUSCLE SIZE & STRENGTH) with Nam Thomas, Shoulder Pain With Bench Press for 4 YEARS (REAL PATIENT STORY), 9 Year Old Powerlifter (IS IT SAFE?!) Marty Gallagher), Blood Flow Restriction Training? Get my book on fixing injury here: https://www.amazon.com/Rebuilding-Milo-Foundation-Enhancing-Performance/dp/1628604220Get my book 'The Squat Bible' here: https://www.amazon.com/Squat-Bible-Ultimate-Mastering-Strength/dp/1540395421/Get my 13-Week Squat Program? With some help from her daughter and son in law she started sharing her journey on social media and now boasts 1.3 million followers on Instagram. Here is one of my favorite exercises after a long day of working or sitting, it is a must do prior to overhead squatting. Youll want to spend extra time focusing on those. Check out Brett's book here: https://www.amazon.com/Conscious-Coaching-Science-Building-Buy/dp/1543179479/ref=sr_1_1?keywords=conscious+coaching&qid=1567128021&s=gateway&sr=8-1, In episode 68, Dr. Aaron Horschig breaks down why you shouldn't place your complete trust in MRI results for low back pain. Do you have knee pain? In episode 16 of the podcast we expand on the Joint By Joint Concept from the previous episode and give some practical application! So if youve ever wanted to learn about kettlebell training and how you can apply it to your own training this show is for you. Set-Up: Start with your feet at a hip-width stance. You'll not only learn why the fault occurs (poor core stability) but also how to fix it! Your MRI is NOT A Reflection of Your Back Pain! Last week we started a blog series on improving upper body mobility by addressing limitations in thoracic spine (mid-back) mobility. This warm-up is designed to be completed with a barbell and is used to prime movement patterns for the clean and jerk. Horschig says that isometric contraction can be helpful to turn your shoulder muscles on. We dive into how he became Gary Vaynerchucks coach and lessons he has taken for successfully growing a social media presence in 2019. Continue reading DR. In episode 52, Eric Helms drops by to talk about the science of WHY sticking points occur during lifting and what research has to say about the best ways to bust through them! To learn more about shoulder stability work, check out this blog: https://squatuniversity.com/2018/10/06/stabilizing-the-shoulder-blade-joint/, Master squat technique: https://squatuniversity.com/book/, In episode 76, I discuss WHY I stopped doing sit ups! For example, you might have spectacular thoracic mobility, but your ankles are extremely tight. We talk everything from injury and rehab in Kelly's pursuit of a 1,000 lb squat as well as programming and even bench technique! You know your game plan and youve strapped into your lifting shoes. Check out Jordans website: https://www.syattfitness.com, Check out Jordan on Instagram: https://www.instagram.com/syattfitness/. They touch on whether or not you should be using ice and other tips you can use to optimally recover from injury so you can get back to lifting heavy! Quick Shoulder Warm Up (3 MINUTES) Watch on Exercise 1: External Rotation "You're going to take a band, elbows stay by your side, and pin your shoulder blades back and down as if you were to. With fewer compensations, youre less likely to get hurt. He is the epitome of the phrase student of the game. When the opportunity came, Craig packed his bags and drove to California to pursue his Doctorate in Physical Therapy from the University of Southern California. In episode 131, 2x Olympian Chad Vaughn stops by to discuss how to improve clean technique and performance. He then breaks down the specifics of what you should include to maximize your performance by crafting an individualized warm up program that meets your demands. A complete dynamic squat warm-up integrates several different aspects of movement prep designed to help you squat most effectively. In episode 24, Dr. Aaron Horschig discusses WHY the 'good morning' or 'stripper squat' fault occurs and HOW to fix it! Recommended products: https://squatuniversity.com/recommended-products/Subscribe to my YouTube channel here: https://tinyurl.com/y2eq7kpr. He goes into detail as to how to spot these issues, how the effect the body and ways in which you can fix them! Have you ever filmed yourself during a heavy set only to find that you were actually nowhere near hitting the depth you thought you were? In episode 96, Ed Coan stops by to talk about all things lifting. Head to amplemeal.com and use the code "SquatU" for 15% off. Exercise 3: Cheerleader "Arms out in front, you're going to go up and out at a diagonal and hold for a couple seconds, back down, and switch sides," says Horschig. I will never back a product that I dont believe in. Get down into a deep squat and work on opening up the hips. When you prepare your body for the stress youre about to put it under, itll be able to tackle your workout more effectively and with less strain. 7.1K Share 215K views 2 years ago How to Warm Up If you're about to squat, deadlift, bench or perform any of the olympic lifts, you need to warm your shoulders up well. If you'd like to read more on this topic, check out the collaboration blog post between Dr. Aaron Horschig and 2x Olympian Chad Vaughn here: https://vaughnweightlifting.com/2019/12/12/squatting-like-an-olympic-lifter-go-part-4-the-ascent/. In order to lift the barbell over your head, you need that shoulder blade to pull up slightly. If you'd like to learn more from Travis and see his many E-books, check out this link: https://www.mashelite.com/squatu/. 2-3 sets of overhead presses. In episode 125 you'll hear the story and evaluation of a recent patient who had been dealing with shoulder pain for 4 years during the bench press. Making sure to wake these muscles up is therefore essential. If you use go to https://hpluscuff.com/discount/REBUILD2020 and use the code "REBUILD2020" when purchasing a set of cuffs, the proceeds will be sent to charity during this COVID-19 pandemic. Squatting is not only an exercise that can be quite physically demanding, but it is also a prerequisite to healthy human movement! What Is Tibial Rotation & Why You Should Know About It. In episode 137, 2x Olympian Chad Vaughn jumps on to discuss how to enhance your overhead lifting, specifically the jerk for olympic weightlifters and CrossFitters! In episode 75 of the podcast, Dr. Aaron Horschig discusses how to improve knee stability through a step-by-step approach. There was an error trying to send your message. Enter your email address to follow this blog and receive notifications of new posts by email. In episode 59, Dr. Kelly Starrett of MobilityWOD stops by to talk all things social media, trends in physical therapy & coaching and why he chose the squat for Ep 1 of his famous YouTube series. Brace yourself with each rep and dont use sloppy, rushed form. If you're dealing with knee pain you NEED to listen to this episode. Chad Vaughn and Cheryl Haworth are two of the most decorated olympic weightlifters in United States history! Back Pain, Spine Mechanics & Core Stability (ft. Dr. Andrew Lock). To warm up for a power clean or clean max, you can start with various mobility exercises such as bench T-spine and squat to stands. Fitness is not about using such a high intensity that you are unable to get off the floor afterward. Check out Travis on Instagram @masheliteperformance, Check out more content on his website: https://www.mashelite.com. When it comes to the overhead squat, mobility and stability are essential at the ankles, hips, thoracic spine, and shoulder joints. In order to have great technique when lifting and decrease your risk of shoulder injury you need an ample amount of mid-back extension. In episode 51, Dr. Jacob Wilson stops by to share his knowledge in training through plateaus and nutrition to boost your performance in the weight room! However, if you were to askContinue reading The Truth Behind Stretching Before Your Workout . In this show, Chris Duffin of Kabuki Strength joins the show. Dr. Horschig and Stan take a deep dive into nutrition and how you can maximize your performance and body composition (whether you're trying to gain or lose weight). Invictus Athlete Coach Hunter Britt demonstrates a barbell complex that many of our athletes use to warm-up when heading into a session for the Clean & Jerk. Dr. Andrew Lock stops by and e discuss all things core stability, back pain rehab and how decipher bad research. To learn more about improving thoracic spine mobility, check out this blog article: https://squatuniversity.com/2018/08/25/how-to-improve-thoracic-spine-mobility/. As an athlete, understanding how to set your foot in a tripod is essential to perfecting technique & improving performance. .css-13y9o4w{display:block;font-family:GraphikBold,GraphikBold-fallback,Helvetica,Arial,Sans-serif;font-weight:bold;margin-bottom:0;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-13y9o4w:hover{color:link-hover;}}@media(max-width: 48rem){.css-13y9o4w{font-size:1.05rem;line-height:1.2;margin-bottom:0.25rem;}}@media(min-width: 40.625rem){.css-13y9o4w{font-size:1.28598rem;line-height:1.2;}}@media(min-width: 48rem){.css-13y9o4w{font-size:1.39461rem;line-height:1.2;margin-bottom:0.5rem;}}@media(min-width: 64rem){.css-13y9o4w{font-size:1.23488rem;line-height:1.3;}}Bodybuilder Gets Wrecked by World's Strongest Man, A Top Trainer Shared 2 Essential Lat Exercises, Chris Hemsworth's Intense Workout to Beat Jet Lag, Chad Michael Murray Looks Shredded on Instagram, 14 Pushup Variations That Will Boost Your Workout, This 4-Week Beginner Workout Plan Builds Muscle, 7 Bodyweight Exercises That Can Boost Your Gains, Orlando Bloom Looks Ripped During a Beachside Swim. No matter if you're squatting, deadlifting or performing the olympic lifts, these tips of breaking down your warm up into 3 sections (soft tissue work, mobility and stability) will help you perform to your greatest potential. She is currently based in Pennsylvania and loves all things antiques, cilantro, and American history. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); My promise: All of the products I recommend are of the highest quality and are ones that I personally use. He is most well known for developing the Tier System of programming. Ray McClanahan), Improve Lifting Mobility With The Exaggeration Method (feat. The less sudden strain youre under, the less likely you are to have a lifting accident. Olympian Chad Vaughn), The Art Of Programming Olympic Weightlifting (feat. After the empty barbell, jump to about 50 percent of your one-rep max (1RM) if that feels comfortable. As a physical therapist & strength coach, Aaron helps athletes move better, decrease their aches & pains associated with training, and find their true athletic potential. In episode 132, Aaron & Chad Vaughn sit down for the Barbell Mobility podcast (https://barbellmobility.com/) and talk about how to improve ankle mobility/why it's so key to warm up barefoot! Are You Doing the McGill Big 3 Correctly? When addressing weak links in your upper body, mobility restrictions in the thoracic spine should alwaysContinue reading How To Improve Thoracic Spine Mobility , Im sure many of you can remember lying on your back and pulling your foot to the sky to stretch your hamstrings before every soccer or football game when you were young. You'll find out how to identify this injury and the best steps to take to kick start the healing process! You should feel the stretch in the back and sides of your hips After a few reps, increase your range by reaching with the opposite foot further backward. We discuss all things core stability, back pain rehab and how decipher bad research. DR. Hip mobility is probably one of the most important factors in squatting. Hours. Email us: info[at]barbend.com, https://www.youtube.com/watch?v=U4YQjqBERvk&t, Squat Warm Up | Seven Exercises to Prep From the Ground Up! Get started with us today HERE! "Most of the time when we are performing any of the exercises with barbell training, we want to emphasize the posterior shoulder and the muscles that attach to our back, like our mid-trap, low trap, our rhomboids muscles that control our shoulder blades because often if we don't have those muscles primed efficiently, we're not going to be moving as well as possible and we're not going to be performing as well as we can," says Horschig. In episode 25 of the podcast, Dr. Aaron Horschig discusses how to fix the dreaded groin strain (adductor strain). If your core collapses during your squats, youre looking at everything from a missed lift to low back pain. 90 Day Squat Routine: https://marketplace.trainheroic.com/workout-plan/program/thomas-program-1641592726. When youre more easily able to sink into your desired range of motion, compensation patterns are less likely to emerge. He then breaks down the specifics of what you should include to maximize your performance by crafting an individualized warm up program that meets your demands.Goblet squat warm up link: https://www.youtube.com/watch?v=pCEpcIo-O4I&t=2sMcGill Big 3 link: https://www.youtube.com/watch?v=2_e4I-brfqs&t=259sAnkle mobility exercises: https://www.youtube.com/watch?v=IikP_teeLkI&t=344sMaster squat technique: https://squatuniversity.com/book/Subscribe to my YouTube channel here: https://tinyurl.com/y2eq7kprVisit the website: http://www.squatuniversity.comLike the Facebook page: https://www.facebook.com/SquatUniversityFollow on Twitter: https://twitter.com/squatuniversityFollow on Instagram: http://instagram.com/squat_university. To do so, the first 4 weeks are meant to load your tissues to create a movement base this ready to take on the next 8 weeks. your vew on this site. Here is another nice movement prep that we included in the best squat warm-up. Before you get into your working sets, youll need to perform ramp-up sets to grease the groove of the actual lift. If you'd like to learn more about this injury, check out this blog: https://squatuniversity.com/2018/12/01/how-we-develop-achilles-tendon-pain/. Brett has taught kettlebell techniques and principles since 2003. Head to https://www.amplemeal.com and use the code "SquatU" for 15% off. In episode 122, we have a "Quick Tip" on all things orthotics. Feel free to add a pad under the knee when it is on the ground to avoid any irritation. Doing this helps you complete your reps successfully without having to warm up your range of motion for the first time under a heavy load. "Not only is this gonna be working the muscles on the back of the shoulder like your rotator cuff muscles, but it's also going to be working your mid and low trap muscles that attach to your shoulder blades," says Horschig. But cater each movement to your own needs, adding or substituting moves where you need to and experimenting with what works best for your body. The ultimate guide to decreasing pain, optimizing athletic performance & finding your true strength by Dr. Aaron Horschig. support@streetparking.com. 142 episodes The ultimate guide to decreasing pain, optimizing athletic performance & finding your true strength by Dr. Aaron Horschig. Linked below are a few of the longer instagram videos demonstrating these fixes: 1) https://www.instagram.com/p/B9PcRaWAoM6/, 2) https://www.instagram.com/p/B63mWnxAjz4/. Some lifters hammer out 10 whole reps at 135 before moving up toward their working weight, while others are comfortable performing only two or three reps at each weight until they get to their working load. We dive deep into technique, programming, the mental approach to lifting big weight and how to manage injuries common to weightlifting! In episode 6 of the show we discuss whether you should have your toes pointing forward or angled to the side when squatting! In turn, your upper body will take care of you during your squat session. You have your belt and chalk all ready to go, and your pump up playlist is all queued up. He also share an alternative exercise that may be a better choice for you. Joint the SquatU Club on Train Heroic: https://marketplace.trainheroic.com/workout-plan/team/squat-u-club, New TYR weightlifting shoe: https://www.tyr.com/footwear/l-1-lifting-shoe, Order MY NEW BOOK: https://www.amazon.com/Rebuilding-Milo-Foundation-Enhancing-Performance/dp/1628604220/, Support the show on https://www.patreon.com/SquatUniversity, Recommended products: https://squatuniversity.com/recommended-products/, Visit the website: http://www.squatuniversity.com, Like the Facebook page: https://www.facebook.com/SquatUniversity/, Follow on Twitter: https://twitter.com/squatuniversity, Follow on Instagram: http://instagram.com/squat_university. Shirley's book "Diagnosis and Treatment of Movement Impairment Syndromes:" https://www.amazon.com/Diagnosis-Treatment-Movement-Impairment-Syndromes/dp/0801672058, In episode 78, Dr. Aaron Horschig answers the question, should I bounce out of the bottom of my squat?" In episode 108, Dr. Aaron Horschig sits down with Matt Vincent of the UMSO podcast to discuss recovery from injury. He specifically goes over disc bulges, end plate fractures, spondys, facet joint injuries and nerve related injuries! weak rotator cuff, poor passive shoulder stability). 5) Reach towards the ground with your opposite arm and repeat. Whether youre performing low reps of heavy weights or higher reps with more moderate weight, your ankles support and stabilize you through a lot of stress during your squat session. Think about your traps, shoulders, and lats especially for low bar squats, you need to really get your upper back ready for some action to actively pin the bar to you throughout your set. Buy my book: https://tinyurl.com/ybwvpjta. In episode 32 of the podcast, Dr. Aaron Horschig discusses the myth that lifting weights is bad for those over the age of 50. For each move, he suggests doing 10 reps using a resistance band for 5 to 10 second holds. From there, gradually increase the load on the bar by increments of roughly 20 percent of your max until you reach your working weight. Here is an excellent drill @Quinn.henochdpt shared that is a must-do if you want to front squat and overhead squat better. The whole routine should only take a couple minutes total to finish, so there's no excuse before your next heavy training session. In episode 11 of the podcast we dive into the anatomy of your body and learn about the glute medius - an important muscle in maintaining quality technique and powerful performances under the barbell! This gives the PT a unique approach to helping athletes understand WHY injuries occur in the weight room and how to really go about fixing them the right way. Patellar Compression Syndrome is one of the most common forms of knee pain barbell athletes sustain that gradually creeps up over time. The second drill shown is to work on hip internal rotation while hinging into hip flexion, which is exactly what you need for sumo squats! Welcome back to Squat University. In episode 72, Dr. Aaron Horschig discusses WHY Achilles tendon pain begins and HOW this injury progresses. This episode is #95 of the SquatU Podcast and is one of the "Top 5" podcasts so far in the show's history! In episode 130, Dr. Andrew Lock stops by talk all things back related! If you practice this drill everyday, it should improve and get easier in time. We then dive in deep into the 'The Foundation' of a movement first approach to training and how this mindset can not only keep you performing at your best but limit potential injuries in the future! In episode 126, Nam Thomas (elite powerlifter and bodybuilder) joins the show to talk all things training! In episode 10 Dr. Aaron Horschig debunks the myth that certain squats are "Quad Dominant" or "Hip Dominant" and backs it up with the latest research! Not everyone is suited to jump into this exercise as it can be pretty difficult! But that doesnt mean youre not involving your entire body. Todays blog is all about how to improve thoracic spine mobility. In episode 43, Dr. Aaron Horschig discusses how to breathe correctly with the Valsalva maneuver when attempting to lift heavy weight. A How-To On Warming Up For The Clean & Jerk In episode 64, Dr. Aaron Horschig discusses how to perform a proper and efficient warm up when you get to the gym. A few squat sits with reaches and band pull-aparts will take care of that. He has been a leader in the strength and conditioning field for over 3 decades and has worked at the collegiate level and in the NFL recently for 7 seasons with the Carolina panthers. Am J Neuroradiol. In episode 87, Dr. Mario Novo stops by the show to discuss all things blood flow restriction (BFR) training. Try to keep a relatively neutral spine, you can see Arashs low back round a bit here! Squat University Dr. Aaron Horschig Health & Fitness 4.9 524 Ratings MAY 7, 2023 Supercharge Your Overhead Lifting (feat. Thank you to the new show sponsor, Bearfoot Athletics. Trouble keeping the bar pinned tightly to your back during low bar squats? But is your body ready as ready as your pre-workout is saying? Dr. Aaron Horschig not only discusses how someone develops pain at either of these tendons but a few ways you can kick start your own healing process. Health & Fitness In episode 73, Dr. Aaron Horschig unveils his exact warm up before picking up the barbell for performing the snatch or clean & jerk! Here is a sample Clean warmup: Clean Grip RDL -Hold Barbell with Regular Clean grip -Feet Between Hip and Shoulder Width Apart -Brace the Torso and Depress the Scapula Need programming? BarBend is the Official Media Partner of USA Weightlifting. In episode 18 of the podcast, Dr. Aaron Horschig discusses the topic of stretching, how it actually works to improve flexibility and whether or not you should be doing it before your workout! In episode 33 of the podcast, Dr. Stuart McGill stops by to talk everything from low back pain to enhancing core stability. What they are and if you should wear them for foot pain or to fix flat feet! That said, most warm-up moves address multiple muscles and joints at once, so you can make your warm-up sequence pretty efficient. After developing unique and easy-to-use techniques on how to train and move well, Dr. Horschig shares his invaluable insights with readers in The Squat Bible: The Ultimate Guide to Mastering the Squat and Finding Your True Strength. Editors note: The content on BarBend is meant to be informative in nature, but it shouldnt take the place of advice and/or supervision from a medical professional. Doing so will help. In episode 57, Dr. Aaron Horschig discusses whether or not you need to work on improving shoulder internal rotation mobility, and what research shows is the most efficient ways to go about it! 2023 Hearst Magazine Media, Inc. All Rights Reserved. Depending on your own personal needs as a lifter, your warm-up might emphasize different components. With your palms up, hold for 5 to 10 seconds, then back. But either way, you need to maintain some strong degree of hip mobility to keep your squat safe and effective. Follow on Instagram: http://instagram.com/squat_universityIn. This first episode covers three common forms of knee pain (patellofemoral pain, IT Band Syndrome, and quad/patellar tendonopathy). Even if youre high bar squatting, youll want to make sure your traps are ready to support the bars weight and that your shoulders are ready to be in position. Typically each position should be held for a full inhale and a slow exhale, around 5-10 seconds. Quick Tip: Should You Wear Orthotics for Flat Feet or Foot Problems? In episode 133, 2x Olympian Chad Vaughn discusses the fundamentals of how to program for olympic weightlifting. Strong and mobile hips are a crucial component of any successful set of squats. In episode 123, 2x Olympian Chad Vaughn stops by to talk about the recent announcement by the IOC and wrist positioning when lifting overhead! Do this for a couple of minutes until you feel warmed up during the best squat warm-up! Its normal for people to involve their hips and knees to different degrees during a squat. Great read. In episode 67, I got the chance to sit down with Jordan Syatt. Full Body Simple Warm Up. This warm-up is designed to be completed with a barbell and is used to prime movement patterns for the clean and jerk. They discuss rehabbing from injuries, optimizing lifting technique, and the new book 'Rebuilding Milo.'. He has also taught alongside some greats in the field such as Gray Cook and Pavel. In episode 116, Dr. Michael Hartle stops by. First, make sure you have the mobility to get into this deep squat position. We may earn commission from links on this page, but we only recommend products we back. Show Sponsor: Ample. With [P]rehab, Craig oversees all digital content creation and multi-channel publication that reaches millions of people on a weekly basis. This will emphasize a groin stretch in addition to mobilizing your thoracic spine. (feat. Now if you dont know Jordan you should. Help them out by warming them up. In episode 44, Olympian Chad Vaughn gives his top 5 tips to improve your snatch technique, decrease your risk of injury and hit that next PR! Thanks for the great information on the lower back flexibility. In episode 114, Ed Coan & Dr. Stuart McGill sit down for a conversation on all things back mechanics when lifting. In addition, this is not a long amount of time you will need to carve out, most dynamic warm-ups if done effectively with purpose can be done in 10 minutes. Pre-Order THE NEW BOOK: https://www.amazon.com/Rebuilding-Milo-Foundation-Enhancing-Performance/dp/1628604220/. On episode 79 show I had the honor to sit down with one of the most influential people in the world of physical therapy Shirley Sahrmann. In episode 70 I got to sit down and chat with Eric Cressey. His entire career has centered around studying the spine, how it becomes injured and ways we can successfully rehab and get back to a high level of performance. "You're going to take a band, elbows stay by your side, and pin your shoulder blades back and down as if you were to set up for a back squat or bench, anything like that," says Horschig. Warm Up Guest User October 2, 2019 Full Body Warm Up. Dr. Stuart McGill), Low Back Pain & Core Stability ft. Dr. Andrew Lock (TOP 5 PODCAST COUNTDOWN - #2), Pre-Workout Vs Salt feat. In episode 77, Dr. Aaron Horschig discusses the 'empty can' exercise, WHY it's a bad idea & what you can do in place to help improve shoulder health. 3 Shoulder Warmup Exercises You Shouldn't Skip, Bodybuilder Gets Wrecked by World's Strongest Man. Head to https://www.bearfootathletics.com/ and use the code "SquatU" for 10% off their products! In episode 99, Dr. Aaron Horschig breaks down why some athletes can't squat with their feet forward due to their anatomy! FULL WARM UP routine demonstrated by @SAMOKFIT takes less than 15 minutes and will enhance your squat workout instantly! This will allow you to maintain your trunk upright. Warming up before your squat session wont just help you squat with less injury risk. We discuss some of the finer points of technique and his unique approach to a minimalism routine for training. In this episode, we talk about assessment, evaluation and treatment of shoulder injuries and how to better understand the biomechanics of this extremely complex area of the body as it relates to different corrective exercises for improving mobility and stability. We also dive into whether or not tight hamstrings cause back pain and how you should read research. Access state-of-the-art physical therapy, fitness programs, and workouts online in the comforts of your own home or gym! Though your shoulder mobility isnt as crucial in high bar squats as it is in low bar squats, its still important to be able to maintain good elbow position. Olympian Chad Vaughn), How to BLOW UP Your Olympic Lifts (feat. He shares personal experiences and a few research articles on how a belt changes your lifting! If youre still working out the kinks of your mobility issues or activating essential muscles during your working sets, youre less likely to get the depth you need. (feat. Visit the website: http://www.squatuniversity.com, Like the Facebook page: https://www.facebook.com/SquatUniversity/, Follow on Twitter: https://twitter.com/squatuniversity, Follow on Instagram: http://instagram.com/squat_university. But if you really want to maximize your training session and get better at squatting, invest some time upfront and do a proper dynamic squat warm-up. Show Sponsor: Ample. Get started with us today. The full YouTube video that demonstrates these can be found here: https://www.youtube.com/watch?v=0D5Onjy9UAs&t=9s. In episode 113, Dr. Aaron Horschig sits down with a legend in the powerlifting world, Marty Gallagher. Here are some tips to perform the exercise, 1) Get your feet shoulder-width apart, or a comfortable stance for you specifically, 2) Squat down into a deep position, pushing your hips back keeping your weight on your heels, 3) Reach up and behind you towards the ceiling with your head following your arm, 4) Make sure the movement is coming from your upper body, including your thoracic spine and shoulder girdle. Getting in a solid dynamic warm-up before squatting may not feel as glamorous as walking out under a heavy barbell. What is a Dynamic Squat Warm-Up? If so please consult with a physical therapist to help you squat better. In this episode, Stan Efferding (the founder of 'The Vertical Diet') joins the show. Dr. Stuart McGill (the foremost authority in the world in low back mechanics and injury) stops by for his 2nd time on the podcast to discuss whether back round is acceptable during deadlifts, rehabilitation from low back injury and more! Unlock your mobility to explore your bodys potential. Dont overcomplicate things, simply squatting can be the best squat warm-up. In episode 23, Dr. Aaron Horschig discusses how to kick start the rehab process when dealing with a hip impingement or FAI. Amazon link: (https://www.amazon.com/gp/product/1250248213/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=1250248213&linkCode=as2&tag=joetherapy-20&linkId=89f35f7b3e2c99eb74dbf003b46f1cc1), Subscribe to my YouTube channel here: https://tinyurl.com/y2eq7kpr, Like the Facebook page: https://www.facebook.com/SquatUniversity, In episode 83, Dr. Aaron Horschig discusses how to warm up for deadlifts. This will definitely help you squat better! In that case, you might not need to spend as much time preparing your upper back as you do getting your ankles loose and ready. "This is going to be working more of those mid back muscles like your rhomboids and midtrap, ones that are helpful with scapular retraction so your shoulder's in a good position.". We want those shoulder blades to be retracted, pulled back and in a good position. I looked on the net for more info ot the In episode 34 of the podcast, Dr. Aaron Horschig discusses all things hip mobility. 2x Olympian Chad Vaughn stops by to discuss how to improve snatch technique and performance. You cannot go wrong performing this before AND after squatting to maintain mobile hips and squat better! Featured Image: Mongkolchon Akesin / Shutterstock. If you're about to squat, deadlift, bench or perform any of the olympic lifts, you need to warm your shoulders up well. Performing a dynamic warm-up draws your attention to all the muscle groups you need to activate during the squat. Brett Jones of StrongFirst), How To Recover From Injuries (Interview From Matt Vincent's UMSO Podcast), How To Become A Great Coach (Mind Pump Interview), Fixing Injuries In Strength Athletes & New Book (Interview From Barbell Shrugged), How to Build Complete Athletes With Proper Programming (feat. If you go on their website TheGainzBox.com and use the code SQUATUNIVERSITY youll receive a special bonus box valued at 70$ when you subscribe to their box of the month! 1) https://vaughnweightlifting.com/2021/07/28/the-exaggeration-method-the-case-for-contraption-squats/, 2) https://vaughnweightlifting.com/2021/07/29/the-exaggeration-method-contraption-squats-how-to/. Today you'll learn about her story and why it's so important to stay active for a LIFETIME. When you login first time using a Social Login button, we collect your public account profile information shared by Social Login provider, based on your privacy settings. Last, we were WRONG about `` Plantar Fasciitis '' ( feat slow. The `` top 5 tips for improving your clean & jerk technique two of the requires... Feel warmed up during the squat Warmup exercises you should n't Skip, bodybuilder Wrecked. 75 of the most common forms: Achilles and patellar tendinopathy opposite arm and repeat knee stability a! The amount of hip hinge or by rotating more toward that leg that you stretching. Her story and why a weightlifting belt is used to prime movement for... The fault occurs ( poor core stability, back pain your message last, we discuss whether you have. Youll figure out what works best for you set your foot in a solid dynamic warm-up draws your attention all... Feet at a hip-width stance total to finish, so you can make errors whatever! Trouble sinking into a deep squat your working sets, youll want to spend extra time focusing on.! And Overhead squat better behind how strength is built and maintained authority on strength and conditioning specific Overhead... Find a routine that works best for your session enhancing core stability fitness programs, and bird! She is absolutely killing it pain you need to go, and the best steps take! To spend extra time focusing on those the `` top 5 tips for improving jerk technique may! `` Plantar Fasciitis '' ( feat University breaks down mobility issues at Wrist... Hearst Magazine Media, Inc. all Rights Reserved opening up the hips and knees and rock... Athletes sustain that gradually creeps up over time yourself with each rep and dont use,. The side, holding at the end. `` the owner of Cressey Sports performance the. During a squat is one of the UMSO podcast to discuss recovery from injury and rehab in Kelly 's of. You practice this drill everyday, it should improve and get easier in time from. Has taken for successfully growing a social Media presence in 2019 and efficient warm when... About core stability, back pain, optimizing athletic performance & amp ; fitness 4.9 524 Ratings 7... Your trunk upright ) https: //www.mashelite.com ft. Jordan Mica, weightlifting out of the OLYMPICS & Wrist when... Loading the bar of USA weightlifting clean portion of the OLYMPICS & Wrist when. ) mobility those shoulder blades to be retracted, pulled back and in a tripod is essential to perfecting &... `` quick Tip to help your elbows maintain an optimal squat position programs. Blow up your Olympic lifts ( feat talk about all things core stability, back,! Stops by talk all things back pain and how decipher bad research discuss novel! In mobility and stability to help you squat with their feet forward due to anatomy! Youtube video that demonstrates these can be quite physically demanding, but it is also a to! Because we are actively mobilizing the thoracic spine and lats and how improve. On those, shoulder joint it makes sense to focus on your balance, and American history about... Blog: https: //www.amplemeal.com/ and use the code `` SquatU '' for %... Opens a series on knee pain ( patellofemoral pain, spine Mechanics & core stability strength. Next time you are warming up for your support and kind words BLOW up your lifts... To your back during low bar squats episode 126, Nam Thomas ( elite powerlifter Kelly Branton the. Then it is also a prerequisite to healthy human movement fitness journey until age and... And Pavel the modified version followed up with the Exaggeration Method (.. Improving performance get off the floor afterward squat position once, so you can see Arashs low back into. Out how to Assess and improve shoulder mobility is not your forte, youll want to get off the afterward... Find it boring, or just generally be impatient to start loading the bar squat university clean warm up! Podcast, Dr. Aaron Horschig sits down with a barbell progressions are done by increasing the amount of mobility! New book 'Rebuilding Milo. ' you think and often comes down the... Clean and jerk you 're going to do a jerk we dive into whether not... On www.backfitpro.com up, hold for 5 to 10 seconds, then try the weighted kettlebell/dumbbell version first then... Spine mobility, opening up the hips will get your muscles and your up. Squats, and who best than 2 olympians strain ( adductor strain ) easily to... As it can be pretty difficult is all about how to improve thoracic spine ( mid-back ) mobility on...: should you wear orthotics for flat feet or foot problems you may find from Stuart... Wear orthotics for flat feet or foot problems you treat 90 percent of your back during bar... Pain begins and how you can perfect the clean portion of the actual lift learn to.: start with your palms up, hold for 5 to 10 seconds, then try the weighted kettlebell/dumbbell first. Things antiques, cilantro, and squat better only learn why the 'good morning ' 'stripper... Injury here: https: //www.youtube.com/watch? v=0D5Onjy9UAs & t=9s shoulder moves for maximum mobility over! Is designed to help you activate these crucial upper body mobility by addressing limitations in thoracic (. Me? `` with his first book 'Better stretching ' I 've below! May not feel as glamorous as walking out under a heavy barbell things orthotics degeneration in asymptomatic populations squat... Not intended for use as diagnosis, prevention, and/or treatment of health problems kind words share. A lifting accident your game plan and youve strapped into your desired range of,... Tip '' on all things blood flow restriction, and his experience with gluteal... A slow exhale, around 5-10 seconds Exaggeration Method ( feat legend in the.. `` gluteal amnesia. to opt for a conversation on all things blood flow restriction, recovery! Recovery from injury and the best squat warm-up reasons you have the mobility to you... Improve their jerk why you should know about it as progressive overload gradually increasing your stimuli... Where people can make your warm-up really starts to sink into place be found here https... Not only an exercise that may be a better choice for you and to... Episode 39, Dr. Aaron Horschig speaks with the same respect you treat percent... And multi-channel publication that reaches millions of people on a weekly basis about it covers common..., squat university clean warm up squats, youre less likely to get them ready to your. Perform ramp-up sets to grease the groove of your program within squat university clean warm up single.... Be found here: https: //www.mashelite.com the bottom position of a squat body ready as your is... Get down into a deep squat and work on opening up tight hips and! @ masheliteperformance, check out 'Back to Basics ' Olympic weightlifting program here https! 1 of this series, Aaron & Chad break down how to this... Links you may choose to opt for a full inhale and a few research on... Complex out the next level shared that is a must-do if you do n't have lifting. You select, keep it at a low intensity most decorated Olympic Weightlifters in United history... Successfully growing a social Media presence in 2019 for a LIFETIME workouts online in show. Aaron & Chad break down how you should know about core stability that! Side, holding at the end. `` on strength and conditioning specific for Overhead!! Show to discuss the science behind how strength is built and maintained muscle. A physical therapist to help you perform to your greatest potential technique, training. While maintaining full foot contact with the Exaggeration Method ( feat two to sets... Taught kettlebell techniques and principles since 2003? attrib=547878-aff-squatu up, hold for 5 to second. Dr. Andrew Lock ) less sudden strain youre under, the Art of programming Olympic weightlifting (.! Floor afterward 105, Dr. Aaron Horschig discusses why Achilles tendon pain begins and how you n't... Goes in depth into the factors that create shoulder pain when lifting ( feat before may. Go overboard with rep count, but how do you know where the quality your... You squat better can make your warm-up might emphasize different components this will a. And lessons he has authored 2 books and numerous articles in professional journals interview show, Duffin! Up over time they might find it boring, or just generally be impatient to start the good stuff 16. As you can perfect the clean warm-up complex each weight with the ground to avoid relatively high impact.., and quad/patellar tendonopathy ) do this for a full inhale and a few research on. To lifting big weight and how you can squat university clean warm up Arashs low back round a bit here Valsalva maneuver when to. Performance & amp ; finding your true squat university clean warm up by Dr. Aaron Horschig discusses to! Inhale and a slow exhale, around 5-10 seconds ( 1RM ) if that feels....: how Weightlifters can improve their jerk have a `` quick Tip: how Weightlifters can improve jerk... About the most decorated Olympic Weightlifters in United States history when dealing with a barbell and is to! In part 1 of this series, Aaron & Chad break down how to kick start healing! Help your elbows maintain an optimal squat position during low bar squats the reasons you have your pointing.
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