In episode 74, Coach Travis Mash stops by the show to discuss all things weightlifting. We touch on the "absolutes" of training, ways to analyze technique, and two methods you can use to PR your squat!
Check out Travis on Instagram @masheliteperformance
Check out more content on his website: https://www.mashelite.com
In episode 73, Dr. Aaron Horschig unveils his exact warm up before picking up the barbell for performing the snatch or clean & jerk! 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=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
In episode 72, Dr. Aaron Horschig discusses WHY Achilles tendon pain begins and HOW this injury progresses. 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/.
In episode 71. Dr. Aaron Horschig goes in depth into the factors that create shoulder pain when lifting (anatomy, mobility, stability & biomechanics). If you would like to learn more about screening the shoulder to uncover your individual weak link that may have led to your pain, check out this blog article: https://squatuniversity.com/2018/08/04/how-to-screen-your-shoulder-pain/
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. The normally harmonious shoulder complex can be derailed by one part malfunctioning (i.e. weak rotator cuff, poor passive shoulder stability). For the strength athlete, these forces are usually the result of cumulative micro-trauma due to three things:
1) Imbalances between the prime movers and prime stabilizers
3) Poor movement and lifting technique
Big thank you to my sponsor Gainz Box! If you go on their website TheGainzBox.com and use the code SQUATUNIVERSITY you’ll receive a special bonus box valued at 70$ when you subscribe to their box of the month!
In episode 70 I got to sit down and chat with Eric Cressey. Eric is the owner of Cressey Sports Performance and the foremost authority on strength and conditioning specific for overhead athletes. 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.
Erics blog website: https://ericcressey.com
Cressey Sports Performance: http://cresseyperformance.com
In episode 69, Brett Bartholomew stops by the show (some of you may know him as @CoachBrettB on Instagram). He’s the author of 'Conscious Coaching' and has tailored his career to helping coaches, physical therapist and really anyone in a leadership position learn how to master the art of communication. 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.
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. Research has estimated that almost a third of healthy pain free 20-year-olds currently have a disc bulge in their spine! (Brinjikji W, Luetmer PH, Comstock B, et al. Systematic literature review of imaging features of spinal degeneration in asymptomatic populations. Am J Neuroradiol. 2015;36:811-16)
This number increases 10% every decade, meaning 45-50% of people between the ages of 40-50 have a disc bulge but with no back pain at all. It is highly likely to have abnormal scary findings on the MRI if you’re above the age of 60 but many of these individuals have no low back pain at all.
Can a disc bulge create back pain? Sure. 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.
Check out these referenced articles:
Jensen MC, Brant-Zawadzki MN, Obuchowski N, et al. Magnetic resonance imaging of the lumbar spine in people without back pain. N Engl J Med. 1994;331(2):69-73
Carragee E, Alamin T, Cheng I, et al. Are first-time episodes of serious LBP associated with new MRI findings? Spine J. 2006; 6(6):624-35
Fukuda K & Kawakami G. Proper use of MR imaging for evaluation of low back pain (radiologist’ view). Semin Musculoskelet Radiol. 2001;5(2):133-6
In episode 67, I got the chance to sit down with Jordan Syatt. Now if you don’t know Jordan – you should. He is the epitome of the phrase – student of the game. He has a ton of experience in the world of powerlifting – even training at west side barbell for a short time (which we’ll talk about today), and he literally works his face off learning and growing his knowledge base so he can help others as a coach. We dive into how he became Gary Vaynerchucks coach – and lessons he has taken for successfully growing a social media presence in 2019. And as you’ll 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.
Check out Jordans website: https://www.syattfitness.com
Check out Jordan on Instagram: https://www.instagram.com/syattfitness/
In episode 64, Dr. Aaron Horschig discusses how to perform a proper and efficient warm up when you get to the gym. 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.
In episode 63, Dr. Aaron Horschig discusses the pro's and con's of using the back extension exercise from a roman chair or GHD machine. He also share an alternative exercise that may be a better choice for you.
In episode 62, Greg Nuckols stops by and discusses his masters thesis research on the differences in training fatigue and recovery between men and women. Greg is a wealth of knowledge in everything exercise science related so get your popcorn ready and enjoy this show!
In episode 58, 2x olympian Chad Vaughn joins the show and discusses his top 5 tips for improving your clean & jerk technique. In part 1 of this series, Aaron & Chad break down how you can perfect the clean portion of the lift.
In episode 55, Dr. Start McGill stops by to share the research and his experience with "gluteal amnesia." We also dive into whether or not tight hamstrings cause back pain and how you should read research.
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!
In episode 53, Dr. Aaron Horschig discusses the foundation for why thoracic spine mobility is needed when lifting, how to screen for limitations and a few common ways to improve stiffness you may find!
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/
In episode 50, Dr. Aaron Horschig discusses the topic of "energy leakage" as it applies to technique problems during lifting. He goes into detail as to how to spot these issues, how the effect the body and ways in which you can fix them!
Episode 45 is the first roundtable discussion as Mike Reinold, Dan Pope and Kiefer Lammi join the show. 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.
In episode 42, Dr. Aaron Horschig discusses how to fix a front rack problem (low or uneven elbows during a front squat or clean). He breaks down mobility issues at the wrist, thoracic spine and lats and how to fix weak links you may find!
In episode 40 of the podcast, Professor Jill Cook shares her expertise on how tendon injuries occur and the proper steps you should take in rehabilitation! We talk in detail about the most common forms: Achilles and patellar tendinopathy.
In episode 39, Dr. Andy Galpin joins the show to discuss the science behind how strength is built and maintained. 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 34 of the podcast, Dr. Aaron Horschig discusses all things hip mobility. There are three main factors that can change your mobility (soft tissue, capsule and anatomy). Learn today how each can impact your level of mobility and what that may mean for your performance.
In episode 33 of the podcast, Dr. Stuart McGill stops by to talk everything from low back pain to enhancing core stability. Dr. McGill is considered to be the foremost expert in the world on spine biomechanics and low back pain.
In episode 31 of the podcast, Dr. Aaron Horschig discusses the common injury of lateral hip pain (Greater Trochanteric Pain Syndrome). You'll find out how to identify this injury and the best steps to take to kick start the healing process!
In episode 29 of the podcast, Dr. Aaron Horschig discusses how to screen and fix piriformis syndrome. This is one of the most common injuries that creates pain deep in your glutes and possible radiating pain down the back of your thigh.
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.
In episode 25 of the podcast, Dr. Aaron Horschig discusses how to fix the dreaded groin strain (adductor strain). 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).
In episode 23, Dr. Aaron Horschig discusses how to kick start the rehab process when dealing with a hip impingement or FAI. 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! Today Dr. Aaron Horschig is joined by strength & exercise science expert Greg Nuckols. Greg is a powerlifter and avid researcher who puts out a ton of amazing content on Strongerbyscience.com. Today we chat about all things programming, and focus on the sub-topic of training frequency! Enjoy.
In episode 21 of the podcast, Dr. Aaron Horschig discusses how to fix the dreaded rounded back technique fault during the squat. You'll not only learn why the fault occurs (poor core stability) but also how to fix it!
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).
In episode 17 of the podcast, Dr. Aaron Horschig dives into the topic of how femur length compared to torso length can change your squat mechanics. He then gives some practical take aways so you can find the best squat for your body!
In episode 13 of the podcast, Dr. Aaron Horschig discusses how individual differences in anatomy can change your squat technique. Understanding how anatomy dictates what feels "normal" to you will help you perform to your greatest potential!
Episode 12 is the first interview show, and who best than 2 olympians! Chad Vaughn and Cheryl Haworth are two of the most decorated olympic weightlifters in United States history! We dive deep into technique, programming, the mental approach to lifting big weight and how to manage injuries common to weightlifting!
Do you have knee pain? Patellar Compression Syndrome is one of the most common forms of knee pain barbell athletes sustain that gradually creeps up over time. Learn today WHAT this injury is and HOW to fix it!
In episode 7 we discuss how to evaluate technique & help you understand how to separate great technique from acceptable and poor quality. It's often easy to explain perfect technique, but how do you know where the quality of your lifts stand? Find out today!
In this episode we dive deep into one of the most prevalent causes of knee pain with strength athletes - patellar and quad tendon injuries. 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.
Episode 2 of the show dives into the basics of WHY we develop knee pain as strength athletes. 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.
Today we break down how to screen your body to find the underlying cause of WHY you developed knee pain using a method called the 'Joint-by-Joint' Approach.
In episode 1 of the podcast, Dr. Aaron Horschig introduces the WHY behind Squat University and the format for the upcoming podcast! 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!