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Squat University

Author: Dr. Aaron Horschig

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The ultimate guide to decreasing pain, optimizing athletic performance & finding your true strength by Dr. Aaron Horschig.
71 Episodes
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Shoulder Pain 101

Shoulder Pain 101

2019-09-1900:38:511

In episode 71. Dr. Aaron Horschig goes in depth into the factors that create shoulder pain when lifting (anatomy, mobility, stability & biomechanics). If you would like to learn more about screening the shoulder to uncover your individual weak link that may have led to your pain, check out this blog article: https://squatuniversity.com/2018/08/04/how-to-screen-your-shoulder-pain/To the question ‘what causes shoulder pain?’ The simplest answer is that pain is often the result of excessive stress or strain on the small structures that surround the shoulder joint. The normally harmonious shoulder complex can be derailed by one part malfunctioning (i.e. weak rotator cuff, poor passive shoulder stability). For the strength athlete, these forces are usually the result of cumulative micro-trauma due to three things:1) Imbalances between the prime movers and prime stabilizers2) Instability3) Poor movement and lifting techniqueBig thank you to my sponsor Gainz Box! If you go on their website TheGainzBox.com and use the code SQUATUNIVERSITY you’ll receive a special bonus box valued at 70$ when you subscribe to their box of the month! 
In episode 70 I got to sit down and chat with Eric Cressey. Eric is the owner of Cressey Sports Performance and the foremost authority on strength and conditioning specific for overhead athletes. In this episode, we talk about assessment, evaluation and treatment of shoulder injuries and how to better understand the biomechanics of this extremely complex area of the body as it relates to different corrective exercises for improving mobility and stability.Erics blog website: https://ericcressey.comCressey Sports Performance: http://cresseyperformance.com
In episode 69,  Brett Bartholomew stops by the show (some of you may know him as @CoachBrettB on Instagram). He’s the author of 'Conscious Coaching' and has tailored his career to helping coaches, physical therapist and really anyone in a leadership position learn how to master the art of communication. You see, sets and reps and understanding programming are critical for coaches, trainers and therapists, but you have to know about psychology and how to motivate people to get the most out of them.Check out Brett's book here: https://www.amazon.com/Conscious-Coaching-Science-Building-Buy/dp/1543179479/ref=sr_1_1?keywords=conscious+coaching&qid=1567128021&s=gateway&sr=8-1
In episode 68, Dr. Aaron Horschig breaks down why you shouldn't place your complete trust in MRI results for low back pain. Research has estimated that almost a third of healthy pain free 20-year-olds currently have a disc bulge in their spine! (Brinjikji W, Luetmer PH, Comstock B, et al. Systematic literature review of imaging features of spinal degeneration in asymptomatic populations. Am J Neuroradiol. 2015;36:811-16)This number increases 10% every decade, meaning 45-50% of people between the ages of 40-50 have a disc bulge but with no back pain at all. It is highly likely to have abnormal scary findings on the MRI if you’re above the age of 60 but many of these individuals have no low back pain at all.Can a disc bulge create back pain? Sure. But just because there is one that is picked up on an MRI does NOT necessarily mean it is the root cause of your pain.Check out these referenced articles: Jensen MC, Brant-Zawadzki MN, Obuchowski N, et al. Magnetic resonance imaging of the lumbar spine in people without back pain. N Engl J Med. 1994;331(2):69-73Carragee E, Alamin T, Cheng I, et al. Are first-time episodes of serious LBP associated with new MRI findings? Spine J. 2006; 6(6):624-35Fukuda K & Kawakami G. Proper use of MR imaging for evaluation of low back pain (radiologist’ view). Semin Musculoskelet Radiol. 2001;5(2):133-6
In episode 67, I got the chance to sit down with Jordan Syatt. Now if you don’t know Jordan – you should. He is the epitome of the phrase – student of the game. He has a ton of experience in the world of powerlifting – even training at west side barbell for a short time (which we’ll talk about today), and he literally works his face off learning and growing his knowledge base so he can help others as a coach. We dive into how he became Gary Vaynerchucks coach – and lessons he has taken for successfully growing a social media presence in 2019. And as you’ll find out we ended up bonded over our love of long form blogging on all things exercise science related, talking about lifting big weights and of course coffee ..so I think you will really enjoy this podcast. Check out Jordans website: https://www.syattfitness.comCheck out Jordan on Instagram: https://www.instagram.com/syattfitness/
In episode 66, 2x Olympian Chad Vaughn joins the show to give his top 5 tips for improving jerk technique! 
In episode 65, Dr. Aaron Horschig discusses the pro's and con's to using a weightlifting belt and whether or not you should be using a belt when dealing with back pain!
My Pre Squat Warm Up Routine

My Pre Squat Warm Up Routine

2019-07-0200:35:183

In episode 64, Dr. Aaron Horschig discusses how to perform a proper and efficient warm up when you get to the gym. No matter if you're squatting, deadlifting or performing the olympic lifts, these tips of breaking down your warm up into 3 sections (soft tissue work, mobility and stability) will help you perform to your greatest potential. 
In episode 63, Dr. Aaron Horschig discusses the pro's and con's of using the back extension exercise from a roman chair or GHD machine. He also share an alternative exercise that may be a better choice for you. 
In episode 62, Greg Nuckols stops by and discusses his masters thesis research on the differences in training fatigue and recovery between men and women. Greg is a wealth of knowledge in everything exercise science related so get your popcorn ready and enjoy this show! 
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Comments (9)

Simon Paketama

perfect listen thanks mate

Jan 29th
Reply

Curtis Mathews

b.

Dec 18th
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Curtis Mathews

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Dec 18th
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Curtis Mathews

. .. . ..v. r . c .,. . .. ...... .

Dec 18th
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Justin Judkins

Thanks for the info! Wondering if you could help with a suggestion of where I might be on the continuum.. I've been squatting ATG for over a year with no pain. About 4 weeks ago I started playing sand volleyball, and I started developing some quad tendon pain. It has only been lingering, not sever enough to stop playing or squatting, but this morning was the first time I had to stop squatting due to the pain. Thanks again for all your help!

Nov 19th
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Matt M

Absolutely brilliant! 👌🏽

Oct 30th
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Harley Baldwin

I'm 56 and only started lifting in a "serious" manner at age 52! While I've always been athletic and lead an active lifestyle lifting weights with purpose and concentration has lead to me feeling stronger physically and clearer mentally. At my age I want to continue to progress, with an emphasis on perfect form rather than the amount of weight on the bar.

Oct 22nd
Reply

Matt M

Fantastic podcast! I found terminal knee extensions to be really helpful with rehabilitation for my tendon pain. I think Kabuki have a free video up on YouTube for anyone interested 👍🏼

Jul 4th
Reply

Glenn Flockhart

great podcast that goes well with the instagram posts.

Apr 21st
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