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:

1. In the hole

2. At lockout

3. 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:

1. How to Low Bar Back Squat (Youtube)

2. Exactly How to Low Bar Squat (& how to coach it too!) (Podcast)

3. Weight Shifting Forward On Squats | Why your knees or bar shifts forward or heels pop up and how to fix it (Podcast)

4. 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.

1. Off the floor

2. At lockout

3. 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:

1. How to Conventional Deadlift

2. How To Sumo Deadlift | The only 3 ways it's different from the conventional deadlift

3. 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:

1. Radiating back pain

2. Position-dependent back pain

3. 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