Progressive Rehab & Strength

While hip pain from deadlift isn't as common as it is with squatting, Knowing how to modify the conventional or sumo deadlift for hip pain of various types is important so you can continue to train for strength and performance despite issues you have with your hips. Hip pain with deadlift can be irritated by a variety of things: Start position Chosen stance Relative load on the bar Stance width Toe out There is almost always a way you can continue to train your sumo deadlift or conventional deadlift through an episode of acute or chronic hip even if you're using lighter weight or a deadlift variation. In this podcast episode we discuss what to look for and how to adjust either deadlift if you're experiencing pain while deadlifting in order to continue to train. Resources: Pain & Injuries Podcast Series (Part 1, Part 2, Part 3) Functional Anatomy of the Hip How to Conventional Deadlift on YouTube The Conventional Deadlift: How To Deadlift With Optimal Form To Optimize Form & Lower Injury Risk If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

Injuries can happen to anyone. Even to the people who are supposed to help you prevent training injuries and rehabilitate from powerlifting injuries back to the powerlifting platform. And PRS Clinical Coach Dr. Rori Alter, PT is no different. What we know about injuries, how to treat them, and long term prognosis has changed over the years. Since the onset of Dr. Rori's hip injury over a decade ago, prevalence, diagnostic measures, and treatment options and outcomes have wildly changed for femoroacetabular impingement syndrome and hip labral tears. Dr. Rori has helped countless barbell athletes rehabilitate from hip injuries and surgeries related to FAI and barbell training and it is the injury category she is most passionate about helping people overcome. Because she has gone through it herself! In this episode of the PRS Podcast Dr. Rori shares her story about the onset of her hip symptoms leading to many bumps in the road on her powerlifting journey. She shares: What lead her to realize something was wrong with her hips How and why she was initially diagnosed with FAI and if her symptoms at the time were actually related to FAI or training Why she decided against surgery How her hip dysfunction increased her risk for low back pain from barbell training How she fractured her hip What lifts are most affected by her hip condition How she was able to continue to train and win podium spots at Nationals, The Arnold, and the World Championships despite what many people would consider career enders Overcoming a Hip Fracture and Squat Fails (article) https://www.progressiverehabandstrength.com/articles/overcoming-a-hip-fracture-and-squat-fails If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

In today's live Q&A, Rori and Alyssa field a question about warming up in a cold garage gym, as well as how to protect equipment from humidity and rust. There are a number of ways to heat a gym, but which one is best depends heavily on your climate and your home gym location (attached garage, separate outdoor structure, basement). Alyssa lays out the pros and cons of the different heaters she's tried, and Rori explains the importance of managing your temperature and humidity throughout the day to avoid condensation on equipment (and the inevitable rust that follows). If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

Femoroacetabular impingement syndrome, hip osteoarthritis, and general hip pain are common reasons people stop squatting heavy. Knowing how to modify the barbell squat for hip pain of various types is important so you can continue to train for strength and performance despite issues you have with your hips. Hip pain with squats can be irritated by a variety of things: Position in the hole How your joints are timing Relative load on the bar Bar position on the back Torso and hip position throughout the movement There is almost always a way you can continue to train your barbell back squat through an episode of acute or chronic hip even if you're using lighter weight or a squat variation. In this podcast episode we discuss what to look for and how to adjust your squat if you're experiencing pain while squatting in order to continue to train. Resources: How to Low Bar Back Squat (Youtube) Exactly How to Low Bar Squat (& how to coach it too!) (Podcast) Weight Shifting Forward On Squats | Why your knees or bar shifts forward or heels pop up and how to fix it (Podcast) The Barbell Squat | Don't forget to lock out the last rep - here's why! (Podcast) Overcoming A Hip Fracture & Squat Fails (Article) If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

The way doctors talk to their patients is oftentimes insensitive and without care for the person receiving the news. Doctors are in an authoritative position and the language and delivery they choose to use can unintentionally create negative narratives surrounding injuries, like femoroacetabular impingement and barbell training. Doctors may have you believe that surgery is your only option or questioning if you'll ever be able to barbell train pain free with FAI. Our goal with bringing on some of our clients is to share their unique stories, experiences with barbell training, and how their training has impacted their lives positively despite the negative medical narratives and belief systems surrounding barbell strength training in hopes that it inspires even just one person out there. In this series of interviews, each episode consists of a PRS client sharing their journey of overcoming injuries and illnesses, recovering from surgeries, and navigating changes in their lives and the role that barbell training has played throughout this process for each of them. These are just a handful of our clients that are truly inspiring and motivating and we hope that sharing their stories will inspire you, your patients or clients, or your family to incorporate barbell training into your life or continue barbell training during challenging times. In this interview, we'll sit down and speak with PRS client Amber, a committed recreational strength athlete who loves powerlifting and olympic weight lifting. After experiencing severe hip pain with squatting she sought clinical counsel. However, the news about what was going on in her hip and the way the doctor treated her left her in tears. Amber shares her story to help support you through the "I'll never be able to lift again," moments. She shows you it's possible to find support and work through your symptoms to help reshape the narrative around pain, injury, and barbell training. You are not your MRI and you do not need to stand for the way medical doctors speak to you. Amber's resilience and determination to return to pain free barbell training without surgery despite FAI is truly an inspirational story that you must listen to and share. And she does all this while battling depression and going through hormone treatment to extract eggs to freeze for the future. If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

Barbell strength training for youth athletes and adaptive athletes it's not only possible, but extremely important for sports performance and injury prevention. However, there is a common belief that it's dangerous for youth and adaptive athletes to do resistance training and lift heavy barbells. This episode was recorded live during a Podcast Q&A session in our free Facebook group, The Secret Society of Barbell Mastery where we were asked: "How to program/incorporate Strength training for youth or adaptive athletes." For youth athletes, it's important to consider their: Movement abilities Body awareness and control Main sport practice and training schedule School schedule Other extracurricular activities Overall desire to train For adaptive athletes, it's important to consider their: Training goals Available equipment Abilities to perform particular movements Ability to maneuver and manipulate their training environment with and without assistance Check out this short episode to hear our perspective on how to safely help youth and adaptive athletes resistance training with or without barbells and why! If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

The hip is one of the most common areas in the body that people experience pain with barbell training and the position of your back and legs can either enhance or reduce your symptoms. The three most important positions of the body to consider if you have hip pain while squatting include the: Back Angle Hip Angle Toe Angle In this episode of the PRS Podcast, physical therapists and PRS Clinical Coaches, Drs. Rori Alter, John Petrizzo, and Alyssa Haveson discuss the influence of the back, hip and toe angle on hip pain. The solution to hip pain while squatting is never a one-size-fits-all answer as the cause for hip pain can vary greatly from person to person. So it's important to understand that the process of reducing hip pain while squatting is trial and error and a combination of managing: Body position Technical execution Training fatigue Recovery If all else fails, it's best to book a consultation with a rehab specialist who is knowledgeable in barbell training and sports/orthopedic injuries to help you identify and address the root cause of your hip pain. If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

Hip pain is common in barbell training but that doesn't mean that barbell training is bad for your hips or that you need imaging or even surgery to resolve your hip pain. Better understanding your functional anatomy, your technique, and how to optimize your movement (along with optimizing your programming) can give you the tools to address your symptoms while continuing to train. In this episode of the PRS Podcast, PRS Clinical Coaches, Drs. Rori Alter, Alyssa Haveson, and John Petrizzo discuss the functional anatomy of the hip and the role it plays in barbell training. They discuss common concerns having to do with the structure of the hip and how the movement of the hip significantly contributes to various aspects of your technique. This episode is an educational experience for barbell trainees, powerlifters, Crossfitters, weightlifters, and other strength lifters to deeply understand their hips to optimize their training and technique to either address their symptoms or reduce the risk of injury in the future. If you're a chiropractor, physical therapist, medical doctor, strength coach, or student clinician, this episode is a great review and application tutorial regarding the hip and barbell training. In this episode we discuss the: Normal movement of the hip joint Internal structures and surfaces of the hip Tendons, ligaments, and muscles surrounding the hip joint How the hip affects the knee Hip pain, labrum tears, and femoroacetabular impingement (FAI) Resources mentioned in this episode: Functional Anatomy of the Hip in Barbell Training YouTube Video How to Low Bar Back Squat YouTube Video Barbell Back Squat | How to (coach the) Squat in 10 Minutes Podcast Episode If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

People commonly breathe incorrectly when bench pressing and it can affect their pelvic floor. The proper way to breathe when you bench press is to perform the Valsalva Maneuver. But even still, people execute the Valsalva Maneuver improperly while bench pressing. Breathing correctly while benching is important for injury prevention and optimal strength. When observing bench press technique, if you see the lower abdomen protruding out while the bar is moving down, up, or upon contacting the chest or upon executing the Valsalva Maneuver, this is an indication that the lifter is not performing the Valsalva Maneuver or breathing correctly while benching. Particularly in females, this pattern may indicate some weakness in the core or pelvic floor. In this less-than-ten-minute episode of the PRS Podcast, Clinical Coach Dr. Rori Alter, PT shares a tip for identifying a lifter's incorrect breathing pattern when benching and how to correct it to improve performance, prevent injuries, and protect the pelvic floor while bench pressing. Resources: How to Barbell Bench Press (Youtube) Barbell Bench Press | How to (coach the) Bench in 10 Minutes (10 Minute Tip Podcast) If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

If you're following a strength training or powerlifting program utilizing progressive overload, you'll eventually need a lifting belt. When worn and used properly and combined with the Valsalva Maneuver, a lifting belt is a positive addition to your strength training program. The problem is, there is a lot of misinformation out there about belts. A proper lifting belt is made of a stiff material and applies pressure to the abdomen to enhance your body's ability to utilize the Valsalva Maneuver to create intra-abdominal pressure to indirectly stabilize the spine. Here are some common beliefs about the utilization of powerlifting or lifting belts that we do not agree with: You should push your belly into your belt Lifting belts make your core weak Lifting belts are a crutch You should only train without a lifting belt otherwise your abdominals shut off In this 10-Minute Tip episode of the PRS Podcast, Drs. John Petrizzo, Rori Alter, and Alyssa Haveson discuss: The proper mechanism by which a lifting belt is combined with the Valsalva Maneuver to improve and enhance your strength development and safety under the barbell How your core muscles actually work with the belt and why you shouldn't push your belly into your lifting belt The way in which belts actually work to strengthen your core instead of making your core weak And how to tell if your belt is too loose because if it's too loose, it's not working properly! If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

People commonly breathe incorrectly when bench pressing. The proper way to breathe when you bench press is to perform the Valsalva Maneuver. But even still, people execute the Valsalva Maneuver improperly while bench pressing. Breathing correctly while benching is important for injury prevention and optimal strength. When observing bench press technique, if you see the inhalation and exhalation occur while the bar is moving up and down, this is an indication that the lifter is not performing the Valsalva Maneuver or breathing correctly while benching. In this less-than-ten-minute episode of the PRS Podcast, Clinical Coach Dr. Rori Alter, PT shares a tip for identifying a lifter's incorrect breathing pattern when benching and how to correct it to improve performance and prevent injuries while bench pressing. Resources: The form check video that inspired the episode How to Barbell Bench Press (Youtube) Barbell Bench Press | How to (coach the) Bench in 10 Minutes (10 Minute Tip Podcast) If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

As one of the most common medical concerns, back pain will arise whether or not you barbell back squat. Knowing how to modify the squat for back pain of various types is important because you'll be faced with it at some point. Back pain with squats usually presents itself in three ways: In the hole At lockout With the whole movement There is almost always a way you can continue to train your barbell back squat through an episode of low back pain even if you're using lighter weight or a squat variation. In this podcast episode we discuss the three types of back pain while squatting and how to modify your movement to continue to train. Resources: How to Low Bar Back Squat (Youtube) Exactly How to Low Bar Squat (& how to coach it too!) (Podcast) Weight Shifting Forward On Squats | Why your knees or bar shifts forward or heels pop up and how to fix it (Podcast) The Barbell Squat | Don't forget to lock out the last rep - here's why! (Podcast) If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

For most barbell athletes and powerlifters, the thought of needing any kind of surgery is terrifying and the unknown of what could happen after is even scarier. In many cases, surgery isn't necessary to resolve symptoms but in some situations it is. This can be a major interruption to your life, your training, and your overall identity as a powerlifter but it doesn't have to mean that your barbell training or powerlifting career is over or that you can't be stronger in the future. In this episode of the PRS Podcast we'll sit down and talk with Chelsea Savit, an elite international-level powerlifter who put her training on hold to have an L5-S1 spinal fusion with the goal of addressing a longstanding back injury and symptoms that had progressively worsened over many years. Chelsea's story of her journey from gymnastics to powerlifting to surgery and back to the world powerlifting platform is truly inspiring. She serves as a great example of how even with a significant training interruption and extended time off from powerlifting you can return to barbell training and powerlifting, return to the platform, and surpass your previous strength levels. Checkout this episode of the PRS Podcast to learn about Chelsea's journey as an athlete, competitive powerlifter, and someone who underwent a significant surgery but came out stronger on the other side. Learn about how she set herself up for success by surrounding herself with medical professionals that supported her goals and shifted her weight training focus until she was mentally and physically ready to get back under the bar. Connect with Chelsea Savit on Instagram: https://www.instagram.com/savvysavit/ If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

Bar crash is a very common bench press mistake that is often overlooked for a variety of reasons. However, bar crash can be responsible for pain, injury, and your bench press failing to progress. So here is how to fix it! Bar crash in the bench press is when the lifter brings the bar down to the chest with little control and too much speed causing loss of tension, force transfer into the thorax, and loss of shoulder position and power in the bench press. When experienced over multiple reps, sets, and training sessions, bar crash could be contributing to thorax and shoulder injuries from bench press. In this less-than-ten-minute-episode of the PRS Podcast, Dr. Rori Alter, PT, PRSCC, SSC explains what bar crash is, how to identify it, issues it can cause, and her very popular cue for how to correct it. Resources: How to Barbell Bench Press Barbell Bench Press | How to (coach the) Bench in 10 Minutes If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

As one of the most common medical concerns, back pain will arise whether or not you deadlift. Knowing how to modify the deadlift for back pain of various types is important because you'll be faced with it at some point. Back pain with deadlifts usually presents itself in three ways: Off the floor At lockout With the whole movement There is almost always a way you can continue to train your deadlift through an episode of low back pain even if you're using lighter weight or a deadlift variation. In this podcast episode we discuss the three types of back pain while deadlifting and how to modify your movement to continue to train. Resources: How to Conventional Deadlift How To Sumo Deadlift | The only 3 ways it's different from the conventional deadlift The Conventional Deadlift: How To Deadlift With Optimal Form To Optimize Form & Lower Injury Risk If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

Even though we can do everything in our power to avoid injuries, they do occur in barbell and strength sports. We can only reduce the risk of injuries happening but we can't prevent them. We also can't completely prepare for all of the "what ifs" that come along with a potential future injury BUT there are some ways that we can make sure we're in a good position to face injuries head on if they do occur. In this episode of the PRS Podcast we talk with Siana Sylvester, a mental performance coach who works with athletes and professionals to help them navigate various situations in a wide range of settings. During this interview, Siana shares some valuable insight on how to navigate injuries and setbacks as well as prepare for them ahead of time by developing healthy habits, a strong support system, and a well-rounded identity withint and outside of your sport. Whether you're struggling to get through an injury, find motivation to continue training, fear potential training setbacks in the future, or don't worry about those things at all, this is the PRS Podcast episode for you! This interview isn't only about what to do if you are injured or fear you might get injured, but it's also about developing a healthy identity that isn't solely defined by your sport. Connect With Siana Web: https://mymentalflex.com/ Instagram: https://www.instagram.com/mymentalflex/ If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

Barbell training is intimidating for a lot of people. New lifters don't have solid technique and they have never handled near max loads. That's why novice lifters should not be testing 1RMs or training with very heavy loads. While a relatively light weight may feel challenging to a novice barbell trainee, they don't know what hard feels like. Eventually though, the loads they are using will become relatively challenging. For some novice trainees, it's just another day in the gym and their mindset, technique, and effort adapts to meet the load on the bar. But for others, heavier weights start to feel scary and they begin to crumble. As coaches and self-coached barbell trainees, we need to be able to recognize signs of fear versus signs of max effort. In this less-than-ten-minute episode, Dr. Rori Alter shares one sign that a novice lifter is scared of the weight versus actually not strong enough. Listen to the episode to learn how she determines fear versus strength issues and how she coached the lifter through it! If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

Low back pain is one of the most common reasons people go to the doctor. It's a very common disorder and something humans will experience whether they are active, sedentary, barbell train, or do anything at all. But back pain can be really scary and when we're in the thick of it, we may feel like it will never go away. In this episode of the PRS Podcast, PRS Clinical Coaches Drs. John Petrizzo, Alyssa Haveson & Rori Alter sit down to discuss the three types of back pain: Radiating back pain Position-dependent back pain Localized back pain Check out this episode for a down and dirty rundown of each of them to help you figure out what kind of back pain you have and what you should do about it! Need help with an injury or programming? Book a free consultation call with one of the PRS Clinical Coaches here! Interested in attending some of the free PRS community events and getting early access to PRS Podcast episodes? Sign up for our weekly newsletter here! If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

Low back pain is one of the most common injuries in the general population. In all sports, including barbell training, powerlifting, and resistance training, back pain is just as common. Therefore, we should not believe that squats and deadlifts are bad for your back. In fact, they are important for increasing the health and resiliency of your spine, and decreasing your pain. In this episode of the PRS Podcast, PRS Clinical Coaches, Drs. Rori Alter, Alyssa Haveson, and John Petrizzo discuss the functional anatomy of the spine and the role it plays in barbell training. They discuss why the spine is much more stable and resilient than medical, chiropractic, and physical therapy doctors often believe it to be, explain how barbell training improves your spine health, and how to reduce your risk for low back pain with squats and deadlifts. This episode is an educational experience for barbell trainees, powerlifters, Crossfitters, weightlifters, and other strength lifters to deeply understand their spine to improve their training and decrease their risk for low back pain. If you're a chiropractor, physical therapist, medical doctor, strength coach, or student clinician, this episode is a great review and application tutorial regarding the spine and barbell training. In this episode we discuss: Spinal Structure Segments of the spine Curvatures of the spine Vertebral body structure Intervertebral discs Spinal Stability Boney alignment of the spine Spinal ligaments Spinal muscles Intra abdominal pressure Disc Structure & function Anatomy of the intervertebral discs Disc bulge versus disc herniation The jelly donut analogy Spinal Peripheral Nerves Their role in back pain Spinal Radiculopathy MRIs & Imaging Do you need an MRI? How the spine functions in barbell training Rigidity & force transfer Program management for injury risk reduction Check out the video of this episode on Youtube for images to go along with everything we discussed in this podcast episode. If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

How you rack the bar for overhead press (and any lifts) matters. If you're still holding the bar in your hands, then the set isn't over quite yet and you should still consider how you're handling the bar. If you're leaning the bar back into the rack, it's time to stop. When you lean the bar back into the rack instead of walking it back in, you're increasing your risk for developing or exacerbating symptoms and risking your safety. So even if you feel just fine, leaning the bar back into the rack is risky because there is always a small chance that you could miss the hooks. In this episode of the PRS podcast we'll talk about leaning vs walking the bar back into the rack on overhead press and why it matters. Resources mentioned in this episode: The Secret Society of Barbell Mastery If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

Doctors often recommend a "simple" arthroscopic knee surgery to address knee pain associated with meniscus tears. And athletes often believe that because their meniscus is torn, they will always have pain and need surgery. However, in most cases, we recommend you don't have knee surgery for simple meniscal tears for a variety of reasons. If you've ever wondered if a knee scope is the answer to your knee pain with the diagnosis of a meniscus tear, we urge you to think again. Many people do not realize that: The majority of people without knee pain have meniscus tears Surgery can actually cause more long term pain, symptoms, and dysfunction The long term outcomes of surgery versus conservative treatment are not typically better In this episode of the PRS Podcast we discuss: → When and why not to have surgery → When surgery can actually make your knee pain worse → Signs and symptoms surgery is the better option It's entirely possible to overcome a meniscus tear and continue to barbell train or powerlift. While the process seems slower to rehabilitate the knee without surgery, it's actually not and you'll be able to train without interruption. If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

Taking videos of your barbell lifts allows you to improve training outcomes, reduce injury risk, improve training autonomy and decrease financial barriers to coaching. The problem is that taking videos can feel cumbersome or make you feel like you're "that person" in the gym. And you might wonder if it's really necessary, especially if people used to get by just fine without recording themselves. We have this tool that allows us to enhance our training, our coaching businesses, and our clinical outcomes, so why not use it? Videos allow us to provide additional feedback, keep additional documentation, compare and measure progress, and helps us fine tune our training. If we only go based on what it "feels like" we're NOT optimizing our training. In this live episode of the PRS Podcast we'll discuss why athletes, coaches, and clinicians could all benefit from using videos as tools to optimize their own training or their clients' training, regardless of whether they're working with a coach or client remotely or in-person. We'll also talk about how to enhance video analysis by improving the quality of your videos and unique ways to provide feedback remotely for coaches and clinicians who aren't working with clients in real time or seeing their lifts in the gym. If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

Achieving full knee lockout at the end of the squat rep is an important element of quad strengthening and injury prevention. A common technical issue we see with the barbell squat that may lead to knee pain or other injuries or issues, is not achieving full knee extension on the last rep of the set. This has many indications including: Anterior knee pain Hitting the rack with the plates on the way in Missing the hooks when trying to re-rack the weight A weak lockout So if you or your lifters are struggling with any of these things on the squat, this less-than-ten-minute episode on the PRS Podcast is for you! If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

Are you too old to lift weights and barbell train? There is often a negative connotation associated with barbell training and the aging population. The thought is, it's not safe to lift heavy weights if you're old. But when done optimally, it's safe, leads to improved function, and protects long term health. Our goal with bringing on some of our clients is to share their unique stories, experiences with barbell training, and how their training has impacted their lives positively despite the negative medical narratives and belief systems surrounding barbell strength training in hopes that it inspires even just one person out there. In this series of interviews each episode consists of a PRS client sharing their journey of overcoming injuries and illnesses, recovering from surgeries, and navigating changes in their lives and the role that barbell training has played throughout this process for each of them. These are just a handful of our clients that are truly inspiring and motivating and we hope that sharing their stories will inspire you, your patients or clients, or your family to incorporate barbell training into your life or continue barbell training during challenging times. In this interview, we'll sit down and speak with PRS client, Doug, who is a healthy, physically active skier, golfer, and retired engineer. Interestingly, Doug decided to pick up barbell strength training at 77 years old which is not something many people his age are willing or excited to do. In this episode, Doug shares his story about how he was gingerly introduced to barbell training by his son, and how he decided that strength was the key to maintaining his healthy lifestyle for years to come. We're sharing Doug's story in hopes that it helps your parents, patients, clients, friends, or even yourself, realize it's not only safe, but beneficial for long term strength and longevity, to barbell train, no matter how old you are. It's never too late! If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

Achieving a full bench press lockout is one of the most important components of the bench press for optimal strength development, injury risk reduction, and a qualifying lift in powerlifting competitions. While most people think of the lock out as the end of the bench press movement, there is also a lockout before the movement of the first rep starts. A common but often overlooked issue we see with the bench press is that the lifter does not fully lock out their elbows on the bench press after the un-rack and before the start of the first rep. This has many implications including: Elbow pain Biceps pain Shoulder pain A week lock out A delayed start command in competition So if you or your lifters are struggling with any of these things on the bench press, this less-than-ten-minute episode on the PRS Podcast is for you! If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

While the deadlift is not as tough on your knees as the squat, you may experience anterior knee pain when deadlifting. If you're wondering what to do when your knee hurts while deadlifting, we're here to help! As with the squat, in the deadlift the knees are bent. However, there is less knee bend, less concentric muscle motion, and almost no eccentric muscle motion in the deadlift. Because of these reasons, we tend to see less knee pain with deadlifts than the squat. However, that does not mean you'll never experience knee pain with the deadlift. In this episode of the PRS Podcast we discuss the "bottom" position of the deadlift and how suboptimal positioning has the potential to contribute to knee pain. Similar to the squat, the main factors that contribute to knee pain with deadlifts include: Depth (or hip height in the start position) Bar Placement Eye Gaze Tension Balance Torso Position (in the start position) Footwear However, in the deadlift, there is one additional technical contribution to knee pain that we do not see in the squat. Listen to the full episode on the PRS Podcast to learn how to address knee pain while deadlifting and what the secret issue is that you may be doing. Resources mentioned in this episode: 10 Minute Tip 6: The Conventional Deadlift: How To Deadlift With Optimal Form to Lower Injury Risk How to Conventional Deadlift (Youtube) The PRS Lifting Manual Pain & Injuries Podcast Series Part 1, Part 2, Part 3 Book a free consultation with a PRS Clinical Coach If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

Chronic pain, injury, and illness often holds people back from being physically active and participating in competitive or recreational sports. This may lead to identity loss, depression, and poor health. Medical doctors frequently warn people against barbell training with such considerations, but in fact, barbell training is one of the few things that can positively impact change long term. Our goal with bringing on some of our clients is to share their unique stories, experiences with barbell training, and how their training has impacted their lives positively despite the negative medical narratives and belief systems surrounding barbell strength training in hopes that it inspires even just one person out there. In this series of interviews each episode consists of a PRS client sharing their journey of overcoming injuries and illnesses, recovering from surgeries, and navigating changes in their lives and the role that barbell training has played throughout this process for each of them. These are just a handful of our clients that are truly inspiring and motivating and we hope that sharing their stories will inspire you, your patients or clients, or your family to incorporate barbell training into your life or continue barbell training during challenging times. In this interview, we sat down and spoke with PRS client Keri who has been active since she was a swimmer in high school. After becoming a mother of two, Keri picked up ultra running and triathlons which she enjoyed very much but over time, the long hours, hard sessions, and poor recovery and nutrition took a toll on her overall enjoyment of the sport and physical health. Unrelated to endurance training, Keri has a history of chronic joint pain with genetic rheumatic conditions that affect her knees, back, and eyes and most recently experienced a major knee injury. After receiving conflicting information about her diagnosis from multiple doctors she felt lost and depressed. We're sharing Keri's story to highlight how our athletic endeavors, motivations, and enjoyment ebb, flow and change across the lifespan and how barbell strength training has reinvigorated her, improved her mental and physical health, and sets an example for her young daughters, despite the various medical conditions she's been diagnosed with. If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

When we see the heels pop up, knees slide forward, or a forward shifting bar path in the squat, we know that your squat technique is not optimal. While this may not inherently be a problem or cause an injury, over time, a forward squat can lead to missed lifts, stalled progress, or unexpected injury. In this episode of the PRS Podcast we discuss three indications that you're too forward in your squat and how to fix it. Here are three reasons you're weight shifting forward on squat: You're moving too fast Your descent tempo is uneven You're dive bombing Listen to this short, less-than-ten-minute episode to get all the details on identifying why you're shifting forward in the squat and which is the best technique in order for you to correct it. If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

Knee pain from squatting happens due to a variety of factors. Squat frequency, intensity, volume, and technique all play a part in anterior knee pain. Here we are going to address technical considerations of the squat and knee pain to assist in reducing it. From a technical point of view, the acuteness of the knee angle at the bottom of the squat may be a contributor to anterior knee pain. There are a variety of things that may increase the acuteness of the knee angle including: Depth Bar Placement Eye Gaze Tension Balance Torso Position Footwear In this episode we discuss why these factors influence knee pain and how to address them to reduce knee pain from squatting so you can continue squat comfortably and get stronger without injury. Resources mentioned in this episode: 10 Minute Tip 4: Exactly Hot to Low Bar Squat (and how to coach it too!) How to Low Bar Back Squat (Youtube) The PRS Lifting Manual Pain & Injuries Podcast Series Part 1, Part 2, Part 3 Book a free consultation with a PRS Clinical Coach If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

Understanding the functional anatomy of the knee in barbell training is an important aspect of biomechanics that powerlifters, physical therapists, chiropractors, strength coaches, and doctors should understand. When you understand how the knee joint is structured and functions you'll have a better understanding of why certain ways of performing the squat and deadlift are more optimal than others. This will also help you understand the normal forces on the knee joint and how we can combine our knowledge of powerlifting programming and barbell movement mechanics to maintain healthy, pain free movements despite atypical structure and joint degeneration. In this episode of the PRS Podcast, PRS Clinical Coaches, Drs. Rori Alter, Alyssa Haveson, and John Petrizzo discuss the role of the knee joint and its surrounding structures in the mechanics of barbell training. This episode is an educational experience for barbell trainees, powerlifters, Crossfitters, weightlifters, and other strength lifters to deep dive into the knee joint. If you're a chiropractor, physical therapist, medical doctor, strength coach, or student clinician, this episode is a great review and application tutorial regarding the knee and barbell training. In this episode we discuss the: Joints that make up the knee Normal movement of the knee joint Internal structures and surfaces of the knee Musculature responsible for knee flexion and extension How the hip affects the knee Patellofemoral movement ITB pain Resources mentioned in this episode: Pain & Injuries Podcast Series Part 1 Pain & Injuries Podcast Series Part 2 Pain & Injuries Podcast Series Part 3 If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

A hysterectomy is a major surgery that needs time to recover from. Returning to powerlifting after a hysterectomy is safe but a process that needs to be respected and slow in order for the body to heal and rebuild. Our goal with bringing on some of our clients is to share their unique stories, experiences with barbell training, and how their training has impacted their lives positively despite the negative medical narratives and belief systems surrounding barbell strength training in hopes that it inspires even just one person out there. In this series of interviews each episode consists of a PRS client sharing their journey of overcoming injuries and illnesses, recovering from surgeries, and navigating changes in their lives and the role that barbell training has played throughout this process for each of them. These are just a handful of our clients that are truly inspiring and motivating and we hope that sharing their stories will inspire you, your patients or clients, or your family to incorporate barbell training into your life or continue barbell training during challenging times. In this interview, we'll sit down and speak with PRS client Kim, an M1 lifter in Thailand. Kim is a 45 year old educator who began her powerlifting journey in 2017. She qualified for the Asian Classic Championships in 2020 and her plan to compete abruptly came to a halt when she was told she needed an emergency hysterectomy. Despite the abrupt disruption to her training, Kim was able to overcome the physical and psychological effects that this had on her, rebuild, and come back to compete in the Asian Classic Championships with a stronger mindset and more confidence in her body and training. We're sharing Kim's story to inspire both men and women who feel disarmed by major, planned or unplanned, surgeries or illnesses to trust that, when you take the time and rebuild brick by brick and step by step, you can regain what you lost, and so much more. If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

People often wonder if it's safe to barbell training or powerlift if you have scoliosis or osteoarthritis in your joints. When done correctly, barbell resistance training is one of the best ways to reduce joint pain, improve posture, and slow the progression of your curvature and bone loss due to osteopenia and osteoporosis. Our goal with bringing on some of our clients is to share their unique stories, experiences with barbell training, and how their training has impacted their lives positively despite the negative medical narratives and belief systems surrounding barbell strength training in hopes that it inspires even just one person out there. In this series of interviews each episode consists of a PRS client sharing their journey of overcoming injuries and illnesses, recovering from surgeries, and navigating changes in their lives and the role that barbell training has played throughout this process for each of them. These are just a handful of our clients that are truly inspiring and motivating and we hope that sharing their stories will inspire you, your patients or clients, or your family to incorporate barbell training into your life or continue barbell training during challenging times. In this interview, we'll sit down and speak with PRS client Jennie, a 58 year old librarian, living with arthritis in both knees and her right hip, osteopenia, and scoliosis. Before embarking on her barbell training journey, Jennie was dealing with pain and weakness and was working with a physical therapist who had her doing resistance band exercises at the same loads and rep ranges for nearly two years. Luckily, Jennie's son introduced her to barbell training and guided her along as a novice lifter. However, she struggled with technique and started to notice that she didn't look even when she was lifting. Because of her scoliosis and arthritic pain Jennie was not confident to continue barbell training independently. She was fearful of her hip shift, worsening her knees and hip, and how barbell training would affect her spine. Nearly 3 years after regularly engaging in barbell training and progressive overload, Jennie can confidently say she is no longer fearful of imperfection under the barbell or worsening her scoliosis. We hope that by sharing Jennie's story, we can positively influence someone who has been told that squatting is bad for their knees or loading their spine will worsen their scoliosis, to get under the barbell and reap the positive benefits it will have on their life. If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

Surgery after surgery could easily stop someone from continuing to powerlift or barbell train. And oftentimes we're faced with the worry that we'll never get back to where we were before surgery. It's important during these times to shift our focus and our mindset to what we can do in order to stay motivated and not lose what we're so passionate about. Our goal with bringing on some of our clients is to share their unique stories, experiences with barbell training, and how their training has impacted their lives positively despite the negative medical narratives and belief systems surrounding barbell strength training in hopes that it inspires even just one person out there. In this series of interviews, each episode consists of a PRS client sharing their journey of overcoming injuries and illnesses, recovering from surgeries, and navigating changes in their lives and the role that barbell training has played throughout this process for each of them. These are just a handful of our clients that are truly inspiring and motivating and we hope that sharing their stories will inspire you, your patients or clients, or your family to incorporate barbell training into your life or continue barbell training during challenging times. In this interview, we'll sit down and speak with PRS client, Melissa who is a 40 year old lawyer who's been a Nationally competitive powerlifter for over a decade. Over the last four years Melissa has experienced four major surgeries both related and unrelated to lifting, pregnancy, and becoming a new mother amidst the pandemic. Despite what seems to be multiple setbacks, Melissa has never "missed" a training session and her positivity and commitment to training prevail. In this episode, Melissa shares her experiences with multiple surgeries, pregnancy, and becoming a new mom and how she reframes her mindset and perspective about training and competition to stay consistent with her training. We hope this episode inspires you to look at setback after setback, injury after injury, and stress a little differently so you keep putting one foot in front of the other instead of giving up. If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

Experiencing hip pain with squats, getting diagnosed with a labral tear, and facing the possibility of hip surgery after failed attempts at traditional physical therapy can be demoralizing. It's possible to overcome a labrum tear and continue barbell training without surgery. If you're only trying to treat the pain through low level exercises and not addressing technique, programming, and developing an understanding of the pain experience, you may not get the outcomes you were hoping for. Our goal with bringing on some of our clients is to share their unique stories, experiences with barbell training, and how their training has impacted their lives positively despite the negative medical narratives and belief systems surrounding barbell strength training in hopes that it inspires even just one person out there. In this series of interviews, each episode consists of a PRS client sharing their journey of overcoming injuries and illnesses, recovering from surgeries, and navigating changes in their lives and the role that barbell training has played throughout this process for each of them. These are just a handful of our clients that are truly inspiring and motivating and we hope that sharing their stories will inspire you, your patients or clients, or your family to incorporate barbell training into your life or continue barbell training during challenging times. In this interview, we'll sit down and speak with PRS client, Parnell, a 36 year old male who had been dealing with hip pain for about 4 years that limited his participation in barbell training. After taking a step back from Crossfit and spending a couple years attempting to rehab his injury, he returned to weightlifting and even did a competition. But he was still having hip pain and eventually went to his orthopedic for an evaluation and imaging, which showed a labrum tear in his left hip. After continued attempts to rehab his hip, he was faced with the decision of whether or not to have surgery. When Parnell changed his approach to rehab and reframed his mindset about pain, that's when things started to shift in a positive direction, all while continuing to train with barbells. It's now almost 2 ½ years later and Parnell has made a significant amount of progress. He's much stronger, has improved technique, put on a lot of muscle, and his symptoms are no longer interfering with his training. This is a great example of how we don't need to change what we see on an image to resolve symptoms. Parnell has also learned how to understand and manage any symptoms if they do arise and he has a unique perspective on changing his relationship with pain. If you've been struggling to address an injury and feel like you're spinning your wheels, listen to his story. Consider getting a second or third opinion and assess your options for rehab. Even if you feel like you've exhausted all options and you have to choose between surgery or parting ways with your barbell training, there may still be another answer to addressing your pain. If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

Heavy resistance training after a heart transplant might scare most people but it's important for long term health and function. We share a story about how barbell training can help you get stronger and improve your quality of life after a heart transplant. This is the first episode in our series of inspirational client interviews. As we head into the new year, we wanted to bring some of our clients on to talk about their unique stories, experiences with barbell training, and how their training has impacted their lives positively despite the negative medical narratives and belief systems surrounding barbell strength training. In this series of interviews, each episode consists of a PRS client sharing their journey of overcoming injuries and illnesses, recovering from surgeries, and navigating changes in their lives and the role that barbell training has played throughout this process for each of them. These are just a handful of our clients that are truly inspiring and motivating and we hope that sharing their stories will inspire you, your patients or clients, or your family to incorporate barbell training into your life or continue barbell training during challenging times. In this episode, we're speaking with Dennis who has been active his entire life but has also overcome numerous health challenges. Dennis is currently 76 years old and was a competitive distance runner until about 40, running approximately 70 miles/week. Around the age of 40, Dennis began experiencing cardiovascular issues and spent the next 25-30 years having various procedures done to improve the function of his heart. At 70 years old, Dennis was diagnosed with heart failure and was told that he needed a heart transplant. He had a heart transplant when he was 73 and began barbell training not too long after that. Though he did do some barbell training previously, it wasn't his main form of physical activity yet he recognized that it would be the most efficient way for him to gain strength. Despite having numerous medical procedures and treatments over the years, Dennis has managed to remain active and recognizes just how important it is for him to stay strong. One thing that really sticks out to us about Dennis is that he's remained positive and continued to advocate for himself throughout this entire process. He was faced with a very serious challenge that would absolutely terrify most of us but he navigated this challenge effectively. And when he started to notice how weak he felt, he took the necessary steps to get stronger in order to not just remain functional in his daily life but to continue to live an active and healthy life that is fulfilling for him. If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

This episode of the PRS Podcast was a free event offered to individuals who signed up to receive our free PRS Lifting Manual or Clinical Coach Starter Kit. During this live Hot Seat event we answered pre-submitted questions and questions from the live audience. Here are just some of the questions we discussed during this live event: How long should we wait to increase the weight on the bar for a new lifter? Do we need them to have perfect technique before increasing the bar weight? What are some good cues for getting someone to keep tension in the bottom of a squat? How do you go about addressing knee pain in a lifter female who's fairly strong, has good leg muscle mass and MRI shows patellar tilt but other, which she puts in quotes, but otherwise no issues on the MRI. If I'm looking to buy equipment without limitations from my clinic, but I have financial limitations. What equipment should I buy first? I won't be able to purchase everything at once, but I would like to start with equipment that will be useful on its own until I can get everything. Since there is so much variety in hip structure. Is it wise to do anything diagnostically to try to understand the lifters anatomy that might include watching them walk or stand? If not, what do we look for in our squat in order to determine if they need to adjust toe angle, stance, etc. based on hip anatomy? What modalities do you guys use, if any, in this setting or what do you recommend? If you're interested in attending future live events like this, download some of our free resources linked below! Mentioned Resources: Clinical Coach Starter Kit PRS Lifting Manual If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs

The sport of powerlifting is composed of competitive weight classes. As such, during the competitive growth of a powerlifter, they are faced with the decisions to choose a weight class to compete in. However, for a competitive advantage, a majority of competitive powerlifters choose to sit slightly above their chosen weight class and weight cut into competition. In this episode of the PRS Podcast we sit down with expert nutritionist, podcast host, coach and competitive fighter and powerlifter, Danny Lennon, MSc to discuss the topic of weight manipulation for the weight class sport of powerlifting. With the high variability of weight classes between federations, weigh in time period, and changes in weight classes within federations, we feel it's important to have an educated discussion about this to help athletes, coaches, and rehab clinicians, in the weight class/cut decisions making process to optimize short term and long term performance and physical and psychological health of the powerlifter. Some of the topics we covered in this episode include: What is a weight cut/loss versus a water cut and how does this vary depending on the "weigh in" time frame and goals of the lifter? How should someone decide when one or both is appropriate? What are factors that help you determine if confining to a weight class is appropriate for an athlete? Is the process different based on biological sex? What are non-dietary/training related factors that influence someone's ability to successfully manage and manipulate weight to be successful at weigh in and in a weight class How sleep and stress affect recovery and performance as well as body weight DURING meet week/water cut and long term What are the psychological implications of acute weight loss/manipulation and long term fat loss/caloric deficit? 2 versus 24 hour weigh ins - can we approach these differently from a long term and acute perspective? Connect with Danny! Podcast: Sigma Nutrition Radio Website: Sigma Nutrition Instagram: @dannylennon_sigma Book: Sigma Weight Cutting System for MMA & Boxing If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

Rori shares a recent issue with one her lifters, in which he was holding his breath for all five reps in his overhead press sets. He acknowledged that he was unsure where he should be breathing, which sparked a conversation about breathing strategy in the press. The most important thing, Rori explains, is making every rep the same, including your breathing pattern. Whether you breathe at the top and utilize a rebound to drive the bar out of the bottom each rep, or you breathe at the bottom with a strict press, practice every warmup rep and every work rep with the same breath. A consistent press is an efficient press! For additional help beyond this episode, check out the following: 10 Minute Tip #8: How to Overhead Press Optimally (Even When Everyone Says Not To!) The Secret Society Of Barbell Mastery, a free Facebook group for support, form checks, and all your questions answered by the PRS Clinical Coaches If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

Caloric intake is important for building strength and muscle mass, but just how much you need depends on your goals and your current body composition. In this episode, PRS Clinical Coaches Dr. Rori Alter and Dr. Alyssa Haveson sat down with Dr. Robert Santana to discuss the concepts of dietary intake and muscle mass development in barbell strength and powerlifting athletes. Robert has an extensive background in all things health and fitness. Earning his Ph.D. as a Registered Dietician while excelling in various settings, from the hospital to high-performance athletes, Dr. Santana is also a Renaissance Periodization coach, Starting Strength Coach, owner of Weights & Plates in AZ, and the host of the Weights & Plates Podcast. In this episode we dive deep with Robert into all things nutrition and training, covering important topics every strength athlete can benefit from including: Mechanisms for lean body mass increase from a nutritional perspective Various phases of dieting for strength athletes including "bulk phases" and "cut phases" The correlation of weight gain to strength increases and the risks associated with it Tips on how to manage body weight close to your ideal physique without it compromising training or requiring low calories How to achieve goals for both strength development and fat loss The truths of building muscle as a natural athlete and how much muscle mass you can actually put on in various timeframes The time it takes to lose muscle after cessation of training and how to combat it through diet if you cannot train for a period of time Supplementation recommendations This episode could have gone on for hours, and it contains so much information you might want to listen twice! Progressive Rehab & Strength will definitely have Dr. Robert Santana, RD, back in the future. Resources: Website: https://weightsandplates.com/ Instagram: https://www.instagram.com/weights__and__plates/ The Weights & Plates Podcast: https://podcasts.apple.com/us/podcast/weights-and-plates-podcast/id1557830248 If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

Rori analyzes an unusual bench press error that recently cropped up with one of her lifters. In this case, the lifter was raising her butt off the bench slightly when taking a breath to establish a valsalva and set her upper back before the rep. The problem became exacerbated as fatigue set in. In powerlifting, however, the lifter's butt must stay in contact with the bench throughout the rep, so doing this in competition may cost you a lift! Rori's cue to fix this? Actively "feel" your butt on the bench as you breathe. While it's an uncommon error, if you are a competitor and find yourself doing this, try Rori's cue. It may save you from some red lights! For additional help beyond this episode, check out the following: Ten Minute Tip #5: Exactly How to Bench Press to Reduce Injury Without Stealing Your Gains (and how to coach it too!) 3 Reasons Your Bench Press Hasn't Progress (Part 1, Part 2, Part 3) The Secret Society Of Barbell Mastery, a free Facebook group for support, form checks, and all your questions answered by the PRS Clinical Coaches If you're enjoying our podcast, please leave us a review on Apple or Spotify. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

Dr. Rori Alter, PT, PRSCC, SSC, and Dr. Alyssa Haveson, PT, PRSCC, CSCS, sat down with the listeners to answer all the questions submitted for our October 2022 live Q&A podcast show! They covered an array of topics, but because these were questions asked directly, they were able to address individual cases while providing valuable insight for everyone. These topics included: ☑️The intention of exercise selection and the purpose of variations. In addition to how to make changes to meet the needs of the individual. ☑️Technique cues you might be missing. ☑️Education on pain and injury during training with insight into the PRS algorithm. Specifically on low back/gluteal pain and what modifications made sense for the lifter who asked. ☑️Maintenance vs. Competition nutrition served with a dose of reality checks. ☑️Nuances of counting macros for all ages, genders, goals, and life phases The EXACT Questions We Cover In This Episode: Jeff Haggar - What exercises do you recommend for improving upper back strength which would best carry over into increasing my bench press max? Steph Tracy - I am curious about when to pause or not pause on the chest with accessory bench work. I tend to gravitate towards a pause, because a pause is ingrained for comp bench, but a touch and go approach seems more appropriate for some other bench variations (like sling shot or larsen). Anonymous - When's the best time to inhale on OP, before or after the overhead shrug? Katrina Taylor Injury question- so I've had a deep ache in my glute during the lockout of deadlifts for about a month now. the pain initially stuck to deadlifts, just a pinch and then an ache that lasted a few seconds once the weight came back down, but has since started irritating me in other leg day workouts (hack squats, single leg leg press), and then yesterday appeared in BB back squats, causing me to "fold" and fail a weight i usually rep no problem. I've tried stretching, foam rolling, warming up better, only lighter deadlifts, and it keeps getting worse. Any advice? James Hammons- There always seems to be confusion around this question and I feel like the diet apps and macros tracking apps are all over the place with how they deal with this…Let's make this question easy and assume I'm making hamburgers for dinner. I like grilled burgers more than pan fried so I season my 90/10 ground beef and fire up my grill. While the patties are cooking the fat from the beef is dripping off the meat into the bottom of the grill. Does this mean that I have effectively lowered the fat content of my patty from 10% to "something less than 10%"? If so, I assume that we should be accounting for cooking styles when tracking macros or else we could end up consuming less fats than we need/should be consuming. Trina - I get caught up in counting macros and wanting to maintain my prep physique well beyond a powerlifting meet. I find myself resistant to eating more during the maintenance phase. I know this is all psychological and would appreciate their thoughts on how to balance the mindset needed for maintenance vs prep. Ed Perrucca - Approaching 60, I am wondering if I'm eating too much or too little. I eat 2800 calories per day broken into 40/30/30 macros. I'm sure to eat 200 or more grams of protein from Chicken, Turkey, Beef, Eggs, Fish and dairy. I'm 5'10" , 206 lbs. I'm at the start of NLP. Six weeks in after a long layoff from a ACDF and Lumbar discectomy. My lifts are 175 squat, 150 bench, 85 Press and 235 Deadlift. I have seen lots of articles and videos about diet for the 18-35 year old age group. Is it just trial and error? To get your questions answered, PRS sends out a newsletter via email that you can respond to or join during the live event to ask and receive an answer directly from the knowledgeable PRS Clinical coaches! To gain access to these live events in the future, join our FREE Facebook group: the Secret Society of Barbell Mastery. RESOURCES: Are You Optimizing the Overhead Press Start Position? PRS IG Video Article: Is Graston, IASTM, Massage, Stim & Dry Needling Going to Help Your Powerlifting Injuries? Book a FREE Rehab Consultation Article: Protein: 3 Reasons Why You Need More of It & How to Boost Your Intake Article: Athlete Recovery | Barbell Physical Therapy for Injured Powerlift Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

Leg drive in the bench press is one of the most important elements for successfully building a large bench press and keeping your shoulders healthy. However, you may be doing it wrong. In this episode of the Progressive Rehab & Strength Podcast, Rori discusses a common leg drive error that many people make. If you're experiencing pec or shoulder pain or abruptly failing one to two inches off the chest, you may be making this leg drive mistake. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

Deciphering accurate health and fitness information can be challenging in a world of information overload! Especially when trying to fit it into your already busy life. In today's episode, Dr. Rori Alter, PT, PRSCC, SSC, and Dr. Alyssa Haveson, PT, PRSCC, sit down with special guests: Alessandra and Josh Scutnik, the creators of SD Evolution and FIT Coach Pro. They cover essential and practical tools that you must hear to achieve your desired, healthy lifestyle: 🌱The core of healthy nutrition habits to ensure you achieve your goals 🌱Common roadblocks or "excuses" that people face or that hold them back 🌱How to deal with things out of your control and interfere with progress 🌱Mindset regarding behavior change and what you might be overcomplicating 🌱And the five pillars of SD Evolution This episode will help you simplify all the complex nutrition and lifestyle advice, how to begin with just one foot in front of the other, and the ultimate power of consistency over time. After listening to this conversation, you will realize that it all starts with finding ONE small thing you can do today that will set you up for success for the rest of your life. SD Evolution: https://sd-evolution.com Fit Coach Pro: https://fitcoachpros.com Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

If you're experiencing knee pain when you barbell train or powerlift and you've done all the things to try and address it, check this unracking and reracking mistake. In this What We Saw Wednesday episode Rori discusses a racking mistake that has the potential to contribute just enough stress on the knee that your knee pain doesn't resolve. Click HERE to access the Barbell Athlete's Guide to Filming Lifts! Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

About This Episode: Rori and Alyssa invite nutritionist, nutrition coach, and competitive bodybuilder Christy Alexon onto the show to discuss proper nutrition and eating habits for maximizing strength and muscular development. Christy holds a PhD in Physical Activity, Nutrition and Wellness from Arizona State University, and lectures on nutrition and metabolic science at Arizona State as a Clinical Associate Professor. Christy also has an extensive training background, having competed in powerlifting and currently competing in natural bodybuilding in the bikini division. As a result, Christy has both in-depth scientific knowledge and practical experience in getting as strong and muscular as possible, while minimizing body fat. Dr. Alexon walks through the macronutrients that comprise every lifter's diet, and suggests target macro ranges (protein, carbs, and fat) for novice lifters. She explains the basic biochemistry of metabolism and building muscle, and how each macro contributes to the anabolic process. More importantly, however, she points out the eating habits of successful lifters, and how to build a sustainable lifestyle around your own nutritition and training. You can follow Christy on Instagram at @drchristyalexon. When she's not teaching or training, Christy offers nutrition coaching through Rennaissance Periodization. https://rpstrength.com/team-member/christy-alexon-phd-rd Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

There has been an undeniable shift in the clinical physical rehabilitation field, and it's been steadily changing since about 2015. Physical therapists and chiropractors no longer focus solely on pain management, short-term relief, isolation techniques, manual therapy, and modalities. Instead, they aim to influence the whole person in front of them and achieve global long-term tissue change with a patient's unique goals in mind. This evolution has been extremely revolutionary. It has led to much more successful outcomes and happier patients. Clinicians who utilize this progressive approach can influence patients on a level we were never taught in school. Patients are reaping the benefits of progressive overload while adequately stressing tissues to make lasting changes. Strength is the foundation for everything. The squat, bench press, deadlift, and overhead press are the most functional because they apply to every movement we do in our daily life. Unfortunately, doctoral programs lack the education in exercise prescription, progressive overload, or anything strength training related. In this very special episode, Dr. Rori Alter, PT, PRSCC, SSC, and Dr. Alyssa Haveson, PT, PRSCC, CSCS, interview Dr. Al Lin, PT, who has been putting in the work to stay up to date with the massive shift, despite being in practice for 15 years. He is passionate about learning how to provide the best care for his patients. One of the most influential things for his clinical practice has been understanding the principles of strength training. He started powerlifting and noticed the importance of structured programming and the power of getting stronger. He wanted the same for his patients. Therefore, he sought Progressive Rehab & Strength courses to understand how to program, prescribe, and teach each patient how to use strength training principles- no matter the clinical scenario. By taking PRS Programming Fundamentals and Barbell Coaching & Movement Optimization, Dr. Al Lin feels fully equipped to achieve successful, lasting patient outcomes. This episode is chock-full of insight and lessons from 15 years in practice, where Al demonstrates that you are never too experienced to continue learning and advancing your practice.

The number one question asked by our Clinical Barbell Coaching Institute physical therapy, chiropractic, or barbell coaching students is "how do I combat the experience of being undervalued, underpaid, overworked, and having terrible hours at my current job?" You aren't alone if you want to break free of the status quo. So often, people feel forced to practice a certain way and handcuffed to the model of the company they work for. Whether that is people who are coaching for a corporate model, practicing clinicians at a mill-model clinic, or athletes looking to transition out of their day job to coaching. In this episode of the PRS Podcast, Dr. Rori Alter, PT, PRSCC, SSC, explores how she went from a full-time, mill-model physical therapy clinic where she experienced immense burnout to successfully running Progressive Rehab & Strength, both online and in person. In just 10-minutes she covers the four things you need while keeping your day job as you transition your side hustle to the career of your dreams: First and foremost, MINDSET SHIFT - this is not the easy road out. You must be willing to be uncomfortable, to put in the work, and understand that this isn't going to be easy, but it will be worth it. Creating expectations and boundaries with not only other people but also yourself and your time. Overcome the scarcity mindset - the power of saying NO. Work remotely - the more effective you are at coaching people, the quicker you can coach people remotely. The importance of having a systematic way of coaching, analyzing, and assessing movement through video analysis. As well as an effective way of communicating virtually with your clients. This ultimately frees up more time to invest in your business and reach more people. So if you want to start coaching more effectively so that your side hustle isn't overwhelming, we've got two things for you. The FREE Barbell Movement Masterclass and we go over the PRS four-phase approach to coaching movement, which also helps you improve your ability to coach people. PRS Barbell Coaching & Movement Optimization course, if you're looking for an effective way to communicate with clients, take the time that you're trading for dollars in-person sessions that are exhausting and step over your time boundaries and your ability to enjoy your life while still working with people on the side and having a full-time job. If you are listening to this after the live enrollment, don't worry! The link will automatically take you to the waitlist for the next time we run this Masterclass and the next cohort waitlist for Barbell Coaching and Movement and Optimization! So you will want to take advantage of this episode.

A coach's job is to educate a lifter on safe and effective barbell technique, maximize strength and muscular development, help ensure goal attainment through appropriate programming and technique, provide support throughout the process, and ultimately keep people happy and lifting for years to come. But it takes two to tango! The athlete plays an essential role in the success of the coaching experience. An athlete's transparency, communication, and knowledge is always a huge asset for a coach as they provide the pieces to the puzzle to help the coach optimize everything. The more knowledgeable and insightful the lifter is, the more effective a coach can be for them. Stephanie Tracy: a long-time PRS client, USAPL Referee, Cookie Connoisseur, and competitive powerlifter, sheds light on the benefits of being insatiably curious about all things strength training and powerlifting! She consumes as much information as she can in strength sports and has found value in having trusted sources at Progressive Rehab & Strength to filter information and learn from firsthand. As a curious athlete, she highlights some valuable lessons that all athletes, coaches, and clinicians would be remiss not to take home: Knowledge of movement principles provides you confidence when executing lifts in training. A deep understanding of the WHY behind programming decisions AND technique provides you with tools to deviate if necessary and decreases anxiety and risk of injury. Investing in yourself makes the process of reaching your goals that much more enjoyable. Being an active participant in your journey helps strengthen your relationship with your coach. As a USAPL ref, she witnesses a lot of great lifts but also very poorly executed or failed lifts, which has solidified how important technique and programming are when your goals are to perform well on the platform. As Steph states, "we owe it to ourselves not to 100% rely on a coach to ensure that we're optimizing our potential and reducing our risk for injury." If you're ready to become a next-level lifter, or a coach's ideal client, invest in your sport long-term, and fall in love with the process - Stephanie has already done all the work for you; all you need to do is listen to this podcast. Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs