Squat University

Dr. Aaron Horschig's guide ๐Ÿ“šempowering you to โฌ‡๏ธpain, optimize performance & find your TRUE STRENGTH ๐Ÿ‹๐Ÿผโ€โ™‚๏ธ๐Ÿ’ช๐Ÿผ โคต๏ธ Link to my 1st documentary trailer

https://youtu.be/naskfsXkCUg

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The Bird Dog is one of the best exercises for improving core stability (Turn ๐ŸŽต on to hear the analysis). Here's how to perform it correctly๐Ÿ‘‡๐Ÿผ
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In an all 4's position start by bracing your core as if you're about to get punched in the stomach. Next, extend your opposite arm and leg at the same time. Kick your heel of your foot back and make a fist with your hand. These actions can help improve your overall body stiffness and stability. Hold this final position for 10-15 seconds.โœ…
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Make sure to keep your low back from moving from your braced starting position at all as your arm and leg moves. Common errors that will cause this will be trying to raise your extended arm or leg too high, or allowing your low back to round as you sweep your hands and feet together underneath you. โŒ
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Start with 2 sets of 3 reps on each diagonal for a 10-15 second hold.โœ…
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Why use this? This can be a great way to prime your body to maintain a neutral braced spine during your movements throughout the day and in the gym. A neutral spine is a safe spine so using this can help deter back pain and keep your body safe before any training days that may include squats, deadlifts or olympic movements.๐Ÿ‘Š๐Ÿผ
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#Squat #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #crossfitcommunity #powerlifting #physicaltherapy #prehab #core #abs #coreworkout

23๐Ÿ’ฌ

The standing hip circle can be a great core stability assessment tool (turn ๐ŸŽต on to hear the post analysis). Here's how to perform.๐Ÿ‘‡๐Ÿผ
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Start by standing on one foot. Next, raise your thigh to 90 degrees before rotating your hip out to the side and down in a circular motion. Take your shoes off so you don't get any assistaWhat happened when you tried to do this?๐Ÿค”
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Pass: If you did this correctly with good core stability, you were able to stand vertical the entire movement. The knees moved up and to the side without any lateral tilt or rounding of your back. You also didn't lose your balance at all.โœ…
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Fail: If you have any weakness in core stability, you'll likely show some common compensations (shown here today). Often I see athletes round their back as soon as they try to lift their leg or they'll shift/tilt to the side as the leg moves out to the side in order to stay balanced.โŒ
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Tomorrow I'll start sharing a few of my favorite core stability exercises to help you improve your technique and keep your spine safe! ๐Ÿ‘๐Ÿผ
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#Squat #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #crossfitcommunity #powerlifting #physicaltherapy #prehab #core #abs #coreworkout

62๐Ÿ’ฌ

This is a simple core stability test to determine your level of torsion or twisting control (Turn ๐ŸŽต on to listen to the description). Hereโ€™s how to perform. ๐Ÿ‘‡๐Ÿผ
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In a push up position, lift one hand and place it on your opposite elbow. See what happens to your low back & pelvis. Did they twist to stay balanced? ๐Ÿค”
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A passing grade is made when your pelvis and low back stay parallel to the ground. A failing grade is made if there is any twisting in order to keep from falling over! This is a screen I learned from renowned back expert Dr. Stuart McGill๐Ÿ‘Š๐Ÿผ
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Tag a friend to try this test ๐Ÿ‘‡๐Ÿผ๐Ÿ‘‡๐Ÿผ
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Tomorrow Iโ€™ll share another simple test for determining your level of core stability & then a few of my favorite core stability exercises to enhance your technique & keep your spine safe! ๐Ÿ™Œ๐Ÿผ
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#Squat #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #crossfitcommunity #powerlifting #physicaltherapy #prehab #core #abs #coreworkout

253๐Ÿ’ฌ

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Are you really performing 'core stability?' To improve our lifting technique and keep our low back safe and free of injury, we need to enhance core stability. This is different than just improving the strength of our core. Strength is the ability to produce force through movement. Exercises like crunches (shown today at the start of this video) enhance the force our abdominal muscles can create. Stability however is the ability to limit excessive and/or unwanted movement. โœ…
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Just because someone has a trained the front of their core (or just has no body fat) to produce a 6 pack does NOT necessarily mean they have good core stability! Someone can have ripped abs but have zero capability to make those muscles work together in perfect coordination to limit excessive movement of the spine. ๐Ÿ‘Š๐Ÿผ
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Over the next few days I'll share some of my favorite ways to train for core stability! ๐Ÿ™Œ๐Ÿผ
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Shout out to @3d4medical for todayโ€™s anatomy visual and @hookgrip for the athlete lift example. ๐Ÿ™๐Ÿผ
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#Squat #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #crossfitcommunity #powerlifting #physicaltherapy #prehab #core #abs #coreworkout

323๐Ÿ’ฌ

As a powerlifter, weightlifter or CrossFitter - what you do on your days outside of the gym matters just as much as what you do in the gym. Youโ€™re not just an athlete when your in the gym - youโ€™re an athlete 24/7. ๐Ÿ‘Š๐Ÿผ
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What this means is you need to take your โ€œrest daysโ€ just as seriously as you do your heavy max out days in the weight room. Get your butt off the couch and work on your weak links (do some mobility work, corrective exercise for core stability or to fix that nagging knee issue you may have). Make sure youโ€™re moving well - even in the most simple tasks like taking out the trash. ๐Ÿ‘Š๐Ÿผ
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Those who find their true strength, continue to excel & keep their body strong & healthy donโ€™t do so because they have a โ€˜secrete workout planโ€™ or pricy supplements...they do the little things that add up over time. Will you?
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#Powerlifting #weightlifting #crossfit #training #gym #fit #fitfam #fitness #crossfitter #quote #instaquote #motivation #motivationalquotes #crossfitlife

112๐Ÿ’ฌ

Hereโ€™s a simple banded warm up (Turn ๐ŸŽต on to listen to the analysis!). This is great to do before bench, squats, deadlifts, cleans or snatches! ๐Ÿ‘‡๐Ÿผ
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1๏ธโƒฃExternal rotation: this exercise (also called the โ€œwโ€) primes your rotational strength & stability. Hold for 5-10 seconds.
2๏ธโƒฃBand pull apart: keep your elbows straight & squeeze your shoulder blades together as your arms move out to the side.
3๏ธโƒฃDiagonal pulls: these prime shoulder/scapular stability in a variety of directions that you may be using during your training.
4๏ธโƒฃShoulder circles: a classic mobility move, however with the twist of maintaining shoulder stability - making this a great exercise to hit both.
5๏ธโƒฃOverhead Squat & high hand holds: if youโ€™re doing any clean & jerks or snatches, these are amazing to do before adding the bar to your warm up! Maintain a constant outward tension on the band the entire time.โœ…
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Let me know if you have any questions in the comment section below on this warm up or any other shoulder issues - as Iโ€™ll be starting to blog and create content on the shoulders (injury rehab/prevention & performance) soon!๐Ÿ‘‡๐Ÿผ
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#Squat #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #crossfitcommunity #powerlifting #physicaltherapy #prehab #shoulders #shoulderworkout

138๐Ÿ’ฌ

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Do you struggle to get your hands in close to your shoulders in your back squat rack? (Turn ๐ŸŽต on to listen!) This is often a problem due to mobility. Hereโ€™s 2๏ธโƒฃ ways to fix it & get your hands in closer for a more stable rack position.๐Ÿ‘‡๐Ÿผ
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1๏ธโƒฃ The prayer stretch: this is an easy thoracic extension mobility drill you can use with only a foam roller. As you roll the foam away, drop you chest to the ground & let all of your air out of your lungs. This should bring out a good stretch to your mid/upper back (thoracic spine). If this is stiff (usually in a rounded position from using poor posture throughout your day) it will limit your ability to get under the bar efficiently. Hold 5 reps for 5 deep breaths in and out.โœ…
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2๏ธโƒฃ The PVC pipe pec stretch: as you bring your arms overhead you should feel a great stretch in your pecs. When these are stiff it limits your ability to get your arms closer to your shoulders in a bad squat because your shoulders are being pulled in (rounded). Hold each stretch for 10-30 seconds. โœ…
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As always re-test your rack position to see if these stretches were effective for YOUR BODY.๐Ÿ‘Š๐Ÿผ
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Shout out to @3d4medical & their app Complete Anatomy for the amazing anatomy visual today ๐Ÿ™๐Ÿผ
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#Squat #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #crossfitcommunity #powerlifting #physicaltherapy #prehab

153๐Ÿ’ฌ

Letโ€™s talk today about how to successfully create a stable shelf for the bar (Turn ๐ŸŽต on to listen to the analysis!). ๐Ÿ‘‡๐Ÿผ๐Ÿ‘‡๐Ÿผ
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Pulling yourself under the bar into a good stable position is EXTREMELY IMPORTANT - and an aspect many lifters miss. When you get under the bar, pull your shoulder blades (scapulas) together and pull down on the bar (some coaches like to use the cue โ€œbreak the barโ€ by putting pressure on the outside of the hands). Doing this engages your traps, lats and rhomboids - creating a ton of torso compression. โœ…
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A very stiff and stable starting position, called โ€œthe lifters wedgeโ€ by many, creates a foundation for a safe and technically sound lift. ๐Ÿ‘Š๐Ÿผ
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Take away: donโ€™t ever casually get under the barbell, even with light weight. Thinking about setting your upper back in a stable & strong manner is the 1st step to a perfect squat.๐Ÿ™๐Ÿผ
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To learn more about how to perform a perfect back squat - check out the YouTube video linked in my bio!๐Ÿ“ฒ
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Shout out to @3d4medical and their app Complete Anatomy for the amazing anatomy visual. ๐Ÿ™Œ๐Ÿผ
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#Squat #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #crossfitcommunity #powerlifting #physicaltherapy #prehab

256๐Ÿ’ฌ

Spend 10 minutes watching TV today and youโ€™re bound to see a commercial selling you on the idea that popping pain meds is the way to deal with pain that prevents you from doing the things you love.๐Ÿ‹๐Ÿผโ€โ™‚๏ธ๐Ÿ’Š
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โ€œHip pain? Taking (insert random medication) will have you saying โ€˜what hip pain?โ€™ for 8 hours!โ€๐ŸŽ‰๐Ÿค”
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The problem with this is youโ€™re only covering up the problem - youโ€™re not fixing the reason the pain is there. This is like covering up your โ€œcheck engineโ€ light of your car. Not smart. Taking this route in the end will only make things worse. โŒ
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Hereโ€™s what you do. You LISTEN to your body. You spend more time warming up. You donโ€™t push heavy weight that makes pain worse. You seek to fix WHY the pain is there by adding in corrective exercises after training & in your โ€œdays off.โ€ This is the RIGHT WAY to keep your body working strong & pain free for a long time. โœ…
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Final point: donโ€™t sacrifice short term gain for long term problems by popping pain meds to get through a training session. ๐Ÿ‘Š๐Ÿผ
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#Powerlifting #weightlifting #crossfit #training #gym #fit #fitfam #fitness #crossfitter #quote #instaquote #motivation #motivationalquotes

171๐Ÿ’ฌ

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Letโ€™s talk about a way to fix the hip shift fault when you squat! (Turn ๐ŸŽต on to listen to the analysis). ๐Ÿ‘‡๐Ÿผ๐Ÿ‘‡๐Ÿผ
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Place a resistance band across your knees. With your feet glued to the ground (in a stable tripod position) drive your knees out to the side. If you drive them too far wide your foot will roll on itโ€™s side so still keep your big toe jammed into the ground. โœ…
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Doing this turns on your lateral glute muscles (the ones that are often not firing correctly if at all when a hip shift is present!) An imbalance side to side in how these muscles fire leads to the body overloading and shifting to the side to complete the movement. ๐Ÿ™Œ๐Ÿผ
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Start with just a bodyweight squat and FEEL for each side of your hip working the same! If you do this correctly these muscles will be on ๐Ÿ”ฅ soon! You can also incorporate these into your light barbell warmup sets.
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#Squat #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #crossfitcommunity #powerlifting #physicaltherapy #prehab

195๐Ÿ’ฌ

Lateral hip pain is a general description for a tendon injury to the glute medius and/or minimus (called gluteal tendinopathy). It often occurs at the same time as greater trochanteric bursitis (an inflammation of a small bursae sac which is basically a fluid filled bumper pad that cushions and decreases friction between bones and surrounding tissues). โœ…
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Because most people who develop this pain have a tendon injury - we start our rehab process the same way we would for patellar or quad tendon pain - with isometrics. This simple muscle contraction does 2 things. ๐Ÿ‘‡๐Ÿผ 1๏ธโƒฃDecrease in pain. Isometrcis can decrease pain for upwards of 45 minutes after performing.
2๏ธโƒฃMuscle activation. These exercises can re-activate muscles that have effectively been "turned off" to give you better control. โœ…
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Drive your knees out against any thick band (your weightlifting belt works great). Make sure to keep your feet flat on the ground (maintain your tripod foot!) Hold this for 10 seconds to start and increase your hold time until you can do this for 30-45 seconds. Your lateral glutes just behind your greater trochanter (the big bone that sticks out on the side of your upper thigh) should start burning. ๐Ÿ”ฅ๐Ÿ”ฅ
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Tomorrow I'll share another way to turn these lateral glutes on after this step that can help decrease pain from this injury and also help with fixing movement faults like the common hip shift.๐Ÿ‘๐Ÿผ
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#Squat #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #crossfitcommunity #powerlifting #physicaltherapy #prehab

55๐Ÿ’ฌ

How can a hip shift movement fault eventually cause pain hip pain? Find out today! ๐Ÿ‘‡๐Ÿผ
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When the body shifts to one side, like during a squat ascent, one of your hips is pulled toward the midline of your body (the movement of adduction). This causes the IT Band to be pulled tight against the side of your hip in your bodies effort to stabilize the pelvis. Unfortunately, this increase in tension compresses the glute tendons that lie underneath (the glute medium and minimus). This increase in force on the tendons & also the possible bursae sac that lies around this area can lead to eventual lateral hip pain!โŒ
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Later this week I'll show a few of my favorite ways to help fix for a lateral hip shift by improving the strength/coordination of your lateral glute muscles! โœ…
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Shout out to @hookgrip for the athlete video today & @3d4medical and their app Complete Anatomy for the anatomy visual ๐Ÿ™๐Ÿผ
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#Squat #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #crossfitcommunity #powerlifting #physicaltherapy #prehab

330๐Ÿ’ฌ

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Tag a friend who you think would love to read & review my 1st book! I'm going to pick (2) groups of 2 to give away free copies & send them out within the next few weeks. YOU and your ONE FRIEND you tag .... GO!
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'The Squat Bible: The ultimate guide to mastering the squat and finding your true strength' is the culmination of my teachings at Squat University. If you're looking to improve your squat technique, fix that aching knee or back pain, improve your ankle mobility or core stability & really find out how strong you can really become - this book is for you!
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#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #USAW #physicaltherapy #lifting #crossfitter #crossfitopen #bookstagram #book #bookworm #books #crossfitter #crossfitcommunity

5,853๐Ÿ’ฌ

Knowledge is power. Understanding how your body really works empowers you to take better control in the process of addressing and fixing movement problems as well as the aches/pains associated with training. ๐Ÿ‘๐Ÿผ
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The lateral glutes (glute medius/minimus) for example are primarily stabilizers of the pelvis and leg during weight bearing movements (squat, deadlift, clean, or just plain walking). This means if we have a problem with how theyโ€™re working - we need to address them appropriately - with drills that cause them to stabilize & NOT just become stronger. โœ…
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Over the next week I'll be sharing a few ways to address and fix issues centered around these muscles. We'll cover movement issues like hip shifting and knee cave along with lateral hip pains like greater trochanteric bursitis and gluteal tendinopathy. ๐Ÿ‘Š๐Ÿผ
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Tag a friend in the comment section who would love to learn more about the body!๐Ÿ‘‡๐Ÿผ
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Shout out to @3d4medical and their app Complete Anatomy for the amazing visual today.
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#Squat #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #crossfitcommunity #powerlifting #physicaltherapy #prehab

153๐Ÿ’ฌ

For most athletes, their warm up swings one of two ways. They either rush to pick up the barbell and throw on some plates OR they spend 30-45 minutes foam rolling and stretching before they ever touch the bar. Sound familiar?๐Ÿค”
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The goal of a warm up is to prime your body to handle the stresses your about to impose on it during your training. No two athletes will necessarily have the same warm up as we all bring individual requirements to the table that need to be addressed to help us each lift safely and at our best. ๐Ÿ‘๐Ÿผ
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That being said, you need to be efficient & effective with your warm up. No one needs 30 minutes of foam rolling. And doing too much stretching may decrease your bodies ability to produce efficient force during your training. In the opposite manner, jumping too quickly into training can leave your body cold & unable to handle the training demands. In the end this is will leave your body open for injury & unable to hit your performance potential!๐Ÿ‘Š๐Ÿผ
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My goal with SquatU is to give you some options and structure for your warm up. If you have any specific questions that pertain to this part of training, ask it below in the comments and Iโ€™ll do my best to address it in future posts! ๐Ÿ‘‡๐Ÿผ
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#Powerlifting #weightlifting #crossfit #training #gym #fit #fitfam #fitness #crossfitter #quote #instaquote #motivation #motivationalquotes

386๐Ÿ’ฌ

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Are you performing lateral band walks correctly? (Turn ๐ŸŽต on to listen to the video commentary). If not, you may not be getting the most out of them. Here's how to perform them correctly and why it's so important.๐Ÿ‘‡๐Ÿผ
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As you walk sideways with a small resistance band across your ankles or knees, your emphasis should be placed on pushing into the ground with your trail leg. If you only reach out in a stepping motion with your forward leg, you will be emphasizing your TFL (a muscle that is likely already overworked in the presence of underutilized or injured glute medius and minimus muscles). As you drive yourself latearlly with your trail leg, make sure to keep your knees in line with your feet and your pelvis flat. โœ…
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Many people are originally taught the glute medius muscle is a main abductor of the hip (meaning it kicks the leg out to the side). However, if you really dig into the research you'll see the TFL is actually a more mechanically efficient mover of the leg away from the body. Instead the glute medius (along with the minimus that lies under it) act more as stabilizers for the hip and pelvis. This is why they are often said to be synonymous with the rotator cuff muscles of the shoulder. ๐Ÿ™Œ๐Ÿผ
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So what does this all mean? ๐Ÿง
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Simply put, most people use the lateral band walk to properly prime the lateral glute muscles (medius and minimus) to help improve technique and limit the potential for a nasty hip shift or knee collapse during their training. If this is the goal, using the band walk to target these lateral glutes by driving with your trail leg will be more efficient than reaching with the forward leg.๐Ÿ™๐Ÿผ
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It's the little details that matter if you're trying to get the most out of your training. Tag someone below that would like to know this cue.๐Ÿ‘‡๐Ÿผ
โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”
Shout out to @3d4medical thejr amazing anatomy visual here from the โ€˜Complete Anatomyโ€™ app.
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#Squat #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #crossfitcommunity #powerlifting #physicaltherapy #prehab

215๐Ÿ’ฌ

Most have heard the saying "keep your knees behind your toes when you squat!" I'm here to tell you that is a myth!! Here's why. ๐Ÿ‘‡๐Ÿผ
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One of the absolutes of squatting is that our center of gravity must remain over the middle of our foot. This allows our body to remain balanced and work efficiently to produce strength and power. When weight training, the weight of the loaded barbell pulls your center of gravity closer to where the barbell sits on your back or chest. ๐Ÿ‘๐Ÿผ
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In order to reach full depth in the squat there comes a time when the knees must eventually move forward. The deeper we squat, the more our knees will have to move forward in order to remain balanced.
It is very normal for athletes to have their knees move forward even past their toes. It all comes down to weight distribution and the ability to maintain our center of gravity over the middle of our foot.โœ…
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We should be concerned on when the knees more forward past the toes, not if. ๐Ÿ‘Š๐Ÿผ
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Science has shown that the knees of healthy athletes are relatively safe in the bottom of a deep squat. There is no denying this research. As long as excessive loading is limited (not maxing out everyday) and good technique is used, the knees CAN and MUST move past the toes in the bottom of a squat in order to allow the hips to drop fully. ๐Ÿ‘๐Ÿผ
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To read more about debunking this common myth (with all of the research backing up what Iโ€™m talking about) check out the article linked in my bio!
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#Squat #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #crossfitcommunity #powerlifting #physicaltherapy #prehab

255๐Ÿ’ฌ

The snatch balance is a great exercise to develop strength & timing for the snatch movement. It is often used as a progression from the slower overhead squat exercise. Hereโ€™s how to perform. ๐Ÿ‘‡๐Ÿผ
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Start with your feet in the same position you would to pull the snatch from the floor. Perform a small drip & drive the bar upwards. Punch your arms upward as powerfully as you can, ending with a locked out elbow position as you catch the bar. At the same time jump or slide your feet to the same position you would catch the snatch. As you catch the bar, absorb the force and control your descent into the bottom. Some coaches will call this portion โ€œcatching the bar and riding it down.โ€ โœ…
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Often coaches will use this exercise to help improve overhead strength, stability with faster movements & confidence under heavier weight. Usually this will be performed for low reps (@max_lang_weightlifting is shown here performing only 3 reps). Start with light weight and work up to performing this with anywhere between 80-110% of your best snatch.
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#Squat #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #crossfitcommunity

62๐Ÿ’ฌ

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Athletes who have stiff pec muscles (top pic) will have a difficult time performing overhead barbell movements (snatch, overhead squats or jerks for example). The โ€œfoam roller pec stretchโ€ is a good option for improving this mobility In order to help you get into a better overhead position. โœ…
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Start by lying down with a foam roller positioned lengthwise along your back. The foam roller should rest in between your shoulder blades. Take a PVC pipe or a broomstick and raise your arms over your head as far as you can. Make sure to keep your entire back flat on the foam roller. You should feel a very light stretch in your chest (pec muscles) as your arms hang in the air. The goal is to relax your upper body in this position and hold the low-load stretch for a long duration (~30 seconds to 1 minute).๐Ÿ‘๐Ÿผ
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Do not perform this stretch with a barbell or other heavy object in your hands. This can easily lead to too much torque on the shoulder joints. If you experience any tingling down your arms or in your hands, itโ€™s a sign you are stretching too aggressively.โŒ
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To read more on how to improve your overhead mobility, check out the article linked in my bio!
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#Squat #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #crossfitcommunity #powerlifting

131๐Ÿ’ฌ

The best strength athletes are extremely efficient. Every time they touch a barbell, they intend to move with perfect technique EVEN with light weight. Hereโ€™s a great example from @pachomos62kg. ๐Ÿ™Œ๐Ÿผ
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Take away: the easiest way to limit your potential & find eventual injury is to approach your light weights in a casual manner.๐Ÿ‘Š๐Ÿผ
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Tag someone who needs this reminder! ๐Ÿ‘‡๐Ÿผ๐Ÿ‘‡๐Ÿผ
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Shout out to @hookgrip for this amazing footage. If the sound is crazy loud - itโ€™s because it was shot in a room filled with fans during a crazy hot & humid day.
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#Squat #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #crossfitcommunity

180๐Ÿ’ฌ

Addressing hip flexor pain with some soft tissue mobilization can be a helpful step (along with active stretching and purposeful strength work of the hip and core) to decreasing your symptoms. Using a small ball or the edge of a foam roller can help decrease tension in stiff muscles and release myofasical trigger points that limit flexibility and cause pain. One of the most common trigger points can be found just to the inside of the ASIS.โœ…
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Grab a lacrosse or tennis ball and lay on your stomach. Position the ball just to the inside of the ASIS. This area will often be a little painful to put pressure on. Slowly roll the ball around until you find the tender area of muscle. Apply direct pressure for 1-2 minutes before slowly moving forward and back over this area in a wave like motion.๐ŸŒŠ
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While this may help decrease your pain, it often isnโ€™t the only thing you should be doing to truly fix the issue. For more ways to fix this hip flexor pain, check out the full length video I have linked in my bio ๐Ÿ“ฒ๐Ÿ“ฒ
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Shout out to @3d4medical for their amazing anatomy visual today from their app โ€œcomplete anatomy.โ€ ๐Ÿ™๐Ÿผ
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#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #USAW #physicaltherapy #lifting #crossfitter #motivation #AskSquatU #squats #crossfitcommunity

102๐Ÿ’ฌ

Everyone is at a different stage in the journey to finding what our bodies are truly capable of. Some of us started lifting before we were old enough to drive, while others didnโ€™t get their start until they were in their 40s or 50s. .
No matter if youโ€™re a beginner or an elite athlete, donโ€™t waste your time comparing your lifts or accomplishments to others around you. If you do, youโ€™ll have already lost the long game. ๐Ÿ‘Š๐Ÿผ
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When you learn to fall in love with the process of training & work to make YOURSELF a more complete athlete every single day, good things will happen. ๐Ÿ‘Š๐Ÿผ
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Tag someone who needs this reminder ๐Ÿ‘‡๐Ÿผ
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#Powerlifting #weightlifting #crossfit #training #gym #fit #fitfam #fitness #crossfitter #quote #instaquote #motivation #motivationalquotes

100๐Ÿ’ฌ

Do you have hip flexor pain? Let's talk about a few ways to fix it today! ๐Ÿ‘‡๐Ÿผ๐Ÿ‘‡๐Ÿผ
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In my experience, a number of hip flexor injuries occur because the body is over-relying on the Iliopsoas to create core stability. The low back (lumbar spine) as a whole, is an area that requires a ton of stability especially when barbell training. As we lift the barbell, all of the muscles that surround the spine must work in coordination to keep our back from buckling in two. Unfortunately the low back also has a tendency to become unstable. And when this happens our body develops negative compensations like overly tight & painful hip flexors โŒ
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These first 2 exercises I demonstrate today I learned from @dr.jacob.harden. The first is a simple isometric (muscle activation without joint movement). Make sure to brace your core 1st & THEN move the legs. Try 2 sets of 10-20 kicks. โœ…Isometric contractions can be a great way to strengthen injured tissues without pushing them into pain during the early phase of the healing process. ๐Ÿ‘Š๐Ÿป
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The next step is a bridge with march. Brace your core, bridge and then pull one leg back. If you're properly coordinating movement, the hip flexors will not hurt. โœ…Try 2 sets of 10 Marches before returning back down. ๐Ÿ‘Š๐Ÿป
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The last area we want to concentrate on is the lateral rotators of the hip. Research has shown that athletes with Iliopsoas syndrome can often present with weak hip rotation strength and coordination (poor muscle timing). To work on this possible weak muscle group, I want to share the side plank clamshell exercise with you. Plank up & perform 20 clamshells before resting โœ…โœ…
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๐ŸŽตby @jookthefirst
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To learn more on fixing hip flexor pain, check out the article linked in my bio! ๐Ÿ“ฒ
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#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #USAW #physicaltherapy #lifting #crossfitter #motivation #AskSquatU #squats #crossfitcommunity

315๐Ÿ’ฌ

Another way to stretch tight hip flexors is with an โ€˜active stretchโ€™. This type of stretch can increase flexibility of tight muscles while at the same time โ€˜turning onโ€™ muscles that are often inactive (like the glutes) in order to re-establish balance to the hip muscles and fix the root cause for the original tightness.๐Ÿ™Œ๐Ÿผ
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The active stretch I want to show you is called a Prone Leg Lift. Start by lying on your stomach. Next, bend your knee of the leg you want to stretch to 90 degrees. Try to relax your hamstring as much as possible and lift your thigh off the ground by squeezing your glutes. Hold your thigh off the ground for 3-5 seconds before lowering your leg. Make sure your torso doesnโ€™t twist during this movement. You can also perform this same active stretch with your leg completely straight if the first method causes cramping in your hamstring.๐Ÿ‘๐Ÿผ
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Tomorrow Iโ€™ll start sharing a few unique ways to start strengthening your body during the healing process of a hip flexor injury! ๐Ÿ”ฅ
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๐ŸŽตin intro by @thefunkjunkie
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141๐Ÿ’ฌ

Are your hip flexors excessively stiff? Learn today how to stretch them the RIGHT way๐Ÿ‘‡๐Ÿผ
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Stiffness in the hip flexors can occur due to poor posture &/or poor core stability (the hip flexors or psoas muscles will stiffen as a compensation to help the body stabilize). This stiffness can cause problems in our ability to keep the spine safe & lead to excessive low back extension. In order to address the stiffness we need to do 2 things. First we need to attack the stiffness with foam rolling & stretching (shown here). Stretching the hip flexors is very simple.๐Ÿ™Œ๐Ÿผ
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Assume a lunge position, squeeze your butt muscles & turn your pelvis under your body. If you do this correctly you'll feel an awesome stretch on the front of your hips. Hold for 10-30 seconds.โœ…
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When your hip flexors are shortened or in spasm they can anteriorly tip the pelvis. Therefore, by posteriorly tipping the pelvis we can elongate the hip flexors for a good stretch. This is often not the only solution for fixing stiff and/or painful hip flexors but can be a great part of a comprehensive treatment plan. This stretch should not be painful so donโ€™t push too intensely at first. ๐Ÿ‘Š๐Ÿผ
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Tomorrow Iโ€™ll show another creative way to correctly stretch the hip flexors ๐Ÿ‘Œ๐Ÿผ
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214๐Ÿ’ฌ

Do you have pain in your hip flexors when lifting? Let's talk about what it may be due to and how to test for it!๐Ÿ‘‡๐Ÿผ
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Hip flexor pain (called Iliopsoas syndrome) occurs often due to overuse (as opposed to a specific one time tear seen more often with adductor strains). This particular injury therefore can be more prevalent in those who participate in weightlifting, powerlifting or CrossFit compared to other forms of hip pain.๐Ÿ‘Š๐Ÿผ
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The Iliopsoas is actually comprised of two different muscles: the iliacus and psoas major It is also the only muscle that directly connects the spine with the lower body. It is activated during many movements you perform throughout your day and when training. The main role of the Iliopsoas is to stabilize the core/pelvis and maintain posture. It can also be called upon to be a main mover in pulling your torso upwards during a sit up. The Iliopsoas is comprised mainly of slow twitch muscle fibers.โœ…
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People with hip flexor injuries will often have pain with resisted hip flexion (raising your leg toward your torso), pain/stiffness when stretching the hip flexors, and pain when pushing deep with your index fingers 1-2 inches from the inside of your ASIS (the bony bump on the front of your pelvis).๐Ÿ‘Œ๐Ÿผ
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Thank you to @3d4medical and their app "Complete Anatomy" for the amazing visual today of the hip flexor.๐Ÿ™๐Ÿผ
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This week Iโ€™ll be going over a few of my favorite ways to treat hip flexor related pain. If youโ€™d like to skip ahead, check out the YouTube video linked in my bio!๐Ÿ“ฒ๐Ÿ“ฒ
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191๐Ÿ’ฌ

In the spirit of the Christmas I think it's only necessary we break down the squat technique of the one and only Grinch. ๐ŸŽ„๐Ÿ‘๐Ÿผ๐Ÿ‘‡๐Ÿผ
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1) One of the 1st things I notice is the extreme toe-out angle the Grinch uses as he squats to steal all of the presents. This is less than ideal technique as he should be capable of performing this bodyweight squat with his toes relatively straight forward. It is possible he may be dealing with some extreme acetabular retroversion however so this may be normal for his grinch anatomy. โœ…
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2) His upper back is in a very poor position - with his right shoulder clearly elevated more than the left. This large asymmetry would likely lead to some back pain over time especially if he tries to load a weight (barbell or sleigh filled with stolen presents) on his back or over his head. โŒ
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3) On a positive note, he is able to sit fairly deep into this bodyweight squat. This does give him the ability to reach the smaller presents that are placed closer to the base of the tree. ๐ŸŽ„
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Merry christmas everyone!
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183๐Ÿ’ฌ

Full documentary will be released on YouTube January 25th, 2018 ๐Ÿ“ฒ
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Josiah Oโ€™Brien is a powerlifter who suffered one of the worst squat injuries ever caught on tape. While attempting 655 lbs on his 3rd attempt at a meet, disaster struck as he tore almost every supporting ligament & extensor tendons (patellar & quad) on BOTH KNEES. After extensive surgery for this extremely rare & serious injury Josiahโ€™s was unable to bend his knees for 12 weeks & required braces for walking. The documentary follows his 100+ visits of physical therapy spread over 9 months on his path to recovery. ๐Ÿ”ฅ
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Tag 2 friends who would like to see this film! ๐Ÿ‘‡๐Ÿผ๐Ÿ‘‡๐Ÿผ
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Big thank you to @monkeyreelmedia for producing this film. Also thank you to everyone at @boostsportskc & Dr. Chris Shaw (@dexcracer)! ____________________________________
#Squat #Powerlifting #weightlifting #crossfit #training #workout #gym #fitness #lifting #squats #physicaltherapy #prehab #powerliftinglife #documentary

645๐Ÿ’ฌ

One of the common faults I see during the start of the squat is excessive pelvic tilt (shown right.). The examples today (while a little exaggerated for the purpose of demonstration) show the difference between an optimal hip hinge & an exaggerated pelvic tilt. โœ…
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When we start the squat, the hips engage but the low back must stay stable. If when engaging the glutes, you allow the pelvis to tip forward - the low back instantly loses stability & arches excessively. ๐Ÿ‘Ž๐Ÿผ
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This movement fault places harmful forces on the small structures of the low-back which can eventually lead to low back pain. An forward tipped pelvis can also make it easier for the knees to cave in during the squat!!
To fix this, think about bracing your core (as if someone is going to punch you) & THEN starting your squat. ---------------------------------
To learn how to perfect your back squat, check out the #AskSquatU Show episode linked in my bio!
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209๐Ÿ’ฌ

When you take a huge hip hinge when front squatting two things happen. First, your chest pushes forward as a compensation in an attempt to stay balanced. This pushes the bar forward and out of ideal alignment over your mid-foot. This off-balance position makes it much harder to compete the front squat - meaning you're limiting your performance! โŒ
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Second, you end up putting a ton of shear force on the smaller structures of your low back. To keep your spine from buckling in two in response to this shear force, a few small muscles in your back have to work double time (called your erectors). For my anatomy nerds out there, the highlighted muscle in this post is the longissimus thoracic (the longest of the erector muscles in your back). ๐Ÿ‘๐Ÿผ
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If these muscles are overworked and overstressed too often or too much during a lift, they can start to tear. This is how a muscular strain develops! This is why as a physical therapist I always make sure to check the technique of an athlete who has developed back pain - because if we never addressed the original cause of the pain, we never fully fix the problem (meaning it will likely return as soon as they go back to heavy lifting again!) ๐Ÿ‘Ž๐Ÿผ
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Thank you to @3d4medical for todays amazing anatomy visual from their app 'Complete Anatomy.' Also thank you to @thelinellez for being todays athlete model!
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173๐Ÿ’ฌ