Episode #45: How to Move Under the Barbell | Your guide to learning & coaching barbell strength training technique
If you’re looking to start barbell strength training, coaching the barbell lifts, or incorporating the lifts into your physical therapy practice, you might be wondering where to begin. Having a movement model to develop individualized barbell training technique from is one of the most important parts of starting your strength training or barbell coaching journey.
No two people will look exactly the same when they’re performing each lift and that’s okay.
In this episode, we talk about the value of having a movement model and adapting that model for each individual to develop their unique technique.
We all have unique bodies and move differently. We also all have different athletic, medical, and injury histories that contribute to how we move and feel best. In order to find the optimal technique for you, your clients, or your patients, you should start with a movement model and be flexible throughout the process of developing technique.
Whether you’re looking to start lifting, coaching, or implementing the barbell lifts in some capacity in your clinic, having a place to start and consistently practicing and building experience will help you develop your skills under the bar or in teaching others how to perform each lift. Listen to this episode of the PRS Podcast and download the free PRS Lifting Manual to learn more about how to start the barbell training journey.
Resources:
The PRS Lifting Manual (free download) - https://mailchi.mp/progressiverehabandstrength/q07130crnc
The Barbell Athlete’s Guide to Filming Lifts (free download) - https://mailchi.mp/db58211d8161/barbell-athlete-filming-guide
PRS Podcast Episode #4 - 9 Reasons Why Barbell Training Technique Matters - Build Optimal Performance & Reduce Your Risk of Injury
10 Minute Tip #4 - How to Low Bar Squat
10 Minute Tip #5 - How to Bench Press to Reduce Injury Without Stealing Your Gains
10 Minute Tip #6 - How to Conventional Deadlift to Optimize Form & Lower Injury Risk
10 Minute Tip #7 - How To Sumo Deadlift | The only 3 ways it’s different from the conventional deadlift
10 Minute Tip #8 - How To Overhead Press Optimally (even when everyone says not to!)
IF YOU’RE ENJOYING OUR PODCAST, PLEASE LEAVE US A REVIEW ON APPLE OR SPOTIFY.
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!
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!
Email: podcast@progressiverehabandstrength.com
Rori IG: @rorimegan_prs
Alyssa IG: @alyssahope_prs
Dr. Rori Alter, PT, PRSCC, SSC: [00:00:26] Welcome back to the Progressive Rehab & Strength podcast. I'm your host, Dr. Rori Alter, Head clinical coach here at Progressive Rehab & Strength, with my lovely co-host, as usual, Dr. Alyssa Haveson. And we are here today to kind of continue this journey or this story that we're working on right now on the podcast for the beginning of strength training or beginning of barbell training. So where should someone start if they're an athlete, a personal trainer or an athlete who wants to get into coaching strength training, or a physical therapist or chiropractor who wants to integrate barbell strength training into their rehabilitation process, even if they're in a clinic where they don't have access to the tools, the traditional tools that we would find appropriate for barbell training. So barbells and plates. But what we want to do in this episode, so in our last podcast episode, so you can go back to episode number 44, we talked about the program and what that looks like and some free resources that we've put together at that can really help guide you, whether you're using the barbells or other accessory lifts or other implements like kettlebells or dumbbells or whatever.
Dr. Rori Alter, PT, PRSCC, SSC: [00:01:55] You can use that free program for literally any person of any ability in any situation. And you can you can also kind of fine tune that free program by selecting if you've got no consideration. So no injuries, you're not pregnant or postpartum, you're, you know, under 50 or over 50, even though 50 is kind of this like arbitrary number, we kind of, you know, for the sake of the free program, had two separate age a little bit just so it can customize a little bit more to your physiology. And then also, you know, if you're rehabilitating anything. So if you've got like injuries or whatnot, you can also, you know, pick if you are, you know, kind of injury prone, you want to pick that as well. And then it will kind of guide you through the beginner program based on specific elements of your demographic or the person that you're working with. So you can use that free program with people that you're working with or with yourself.
Dr. Rori Alter, PT, PRSCC, SSC: [00:02:59] But the other side of strength training is not just the programming, but it's also the technique or the way that we move. So years ago, I think it was like 2018 or 2019, I put together a squat manual, and then five years later, the lovely Alyssa Haveson worked with me to put together the Free Press lifting manual, and we put this together because we have a lot of different areas or avenues through PR where we teach technique. We have our YouTube channel that has the main barbell lifts and we'll link all of those in the show notes. We have our podcast where we talk specifically about the main barbell lift, squat bench press, deadlift, well conventional deadlift, sumo deadlift, and overhead press. And we talk about different issues that people can have with that and how you can maneuver technique to adjust to your body so that you can implement these types of movements without injury or without pain. Right. But we have to have a starting point. And we have these different mediums because people learn different, different ways. You know, some people can listen and implement. Some people need to see an implement, some people want to read and implement, and some people need all of that. So we have all these different areas that you can go to to learn about technique. But the lifting manual is something that we are really proud of that we think you should all go ahead and download. So we're going to talk a little bit about barbell technique, why it's important, which we have a whole episode on. So we'll link to that as well in the show notes. But Alyssa, why don't you tell us a little bit about what we help people understand through this lifting manual and why it's important for novice athletes? Coaches and clinicians to have either this lifting manual or some other manual that has a model by which we're moving.