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Squat University

Squat University

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


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My Pre Squat Warm Up Routine

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. 

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Cautionary Exercises: Back Extension

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. 

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Men VS Women: Fatigue & Recovery Differences With Greg Nuckols

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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Cautionary Exercises: Reverse Hyper

In episode 61, Dr. Aaron Horschig discusses whether or not you should be using the reverse hyper as a part of your training and in returning from low back pain. 

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Core Stability VS Strength

In episode 60, Dr. Aaron Horschig breaks down the discussion: core strength or stability...which is way for a strength athlete to train this area of the body?! 

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Kelly Starrett of MobilityWOD

In episode 59, Dr. Kelly Starrett of MobilityWOD stops by to talk all things social media, trends in physical therapy & coaching and why he chose the squat for Ep 1 of his famous YouTube series. 

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5 Tips To Improve Your Clean & Jerk

In episode 58, 2x olympian Chad Vaughn joins the show and discusses his top 5 tips for improving your clean & jerk technique. In part 1 of this series, Aaron & Chad  break down how you can perfect the clean portion of the lift. 

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Shoulder Internal Rotation Mobility

In episode 57, Dr. Aaron Horschig discusses whether or not you need to work on improving shoulder internal rotation mobility, and what research shows is the most efficient ways to go about it!  

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World Record Weights & Chicken Shakes With Blaine Sumner

In episode 56, powerlifting world champion Blaine Sumner stops by to talk everything from training, recovering from injuries and nutrition.

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Gluteal Amnesia With Dr. Stuart McGill

In episode 55, Dr. Start McGill stops by to share the research and his experience with "gluteal amnesia." We also dive into whether or not tight hamstrings cause back pain and how you should read research.  

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Back Mechanics With Dr. Stuart McGill

In episode 48, Dr. Stuart McGill (the foremost authority in the world in low back mechanics and injury) stops by for his 2nd time on the podcast to discuss whether back round is acceptable during deadlifts, rehabilitation from low back injury and more! 

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Are Banded Joint Mobilizations Legit?

In episode 54, Dr. Aaron Horschig talks all things banded joint mobilizations: what they aim to do, the research behind them and if you should be including them in your warm up! 

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Thoracic Spine Mobility

In episode 53, Dr. Aaron Horschig discusses the foundation for why thoracic spine mobility is needed when lifting, how to screen for limitations and a few common ways to improve stiffness you may find! 

To learn more about improving thoracic spine mobility, check out this blog article:

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The Science of Sticking Points with Eric Helms

In episode 52, Eric Helms drops by to talk about the science of WHY sticking points occur during lifting and what research has to say about the best ways to bust through them! 

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Breaking Through Training Plateaus with Dr. Jacob Wilson

In episode 51, Dr. Jacob Wilson stops by to share his knowledge in training through plateaus and nutrition to boost your performance in the weight room! 

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Energy Leaks

In episode 50, Dr. Aaron Horschig discusses the topic of "energy leakage" as it applies to technique problems during lifting. He goes into detail as to how to spot these issues, how the effect the body and ways in which you can fix them! 

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Elbow Pain 101

In episode 49, Dr. Aaron Horschig discusses how to find the source of elbow pain so you can craft together an efficient fix and get back to lifting pain free! 

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Barbell Squatting 101

In episode 47, Dr. Aaron Horschig sits down and discusses the basic fundamental points to squatting with a barbell. 

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Why Wear A Weightlifting Belt?

In episode 46 of the podcast, Dr. Aaron Horschig discusses how and why a weightlifting belt is used. He shares personal experiences and a few research articles on how a belt changes your lifting! 

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The Overhead Athlete (Roundtable Discussion)

Episode 45 is the first roundtable discussion as Mike Reinold, Dan Pope and Kiefer Lammi join the show. We talk screening overhead injuries and technique problems, favorite exercises for overhead athletes and where to find eduction other than instagram on social media today. 

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5 Tips To Improve Your Snatch

In episode 44, Olympian Chad Vaughn gives his top 5 tips to improve your snatch technique, decrease your risk of injury and hit that next PR! 

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How to Breathe When Lifting Heavy

In episode 43, Dr. Aaron Horschig discusses how to breathe correctly with the Valsalva maneuver when attempting to lift heavy weight. 

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Fixing The Front Rack

In episode 42, Dr. Aaron Horschig discusses how to fix a front rack problem (low or uneven elbows during a front squat or clean). He breaks down mobility issues at the wrist, thoracic spine and lats and how to fix weak links you may find! 

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Muscle Science 101 with Layne Norton

In episode 41, Layne Norton sits down to discuss how muscle is grown and maintained through muscle protein synthesis. We dive deep into nutrition and how you can maximize your muscle growth! 

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Tendon Pain with Jill Cook

In episode 40 of the podcast, Professor Jill Cook shares her expertise on how tendon injuries occur and the proper steps you should take in rehabilitation! We talk in detail about the most common forms: Achilles and patellar tendinopathy.
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Strength Science With Dr. Andy Galpin

In episode 39, Dr. Andy Galpin joins the show to discuss the science behind how strength is built and maintained. Dr. Galpin is a tenured Professor in the Center for Sport Performance at CSU Fullerton, author of the book "Unplugged" and one of the world's leading experts on human performance.
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Powerlifting Injuries With JP Price

In episode 38, elite powerlifter JP Price (only man to squat 1000 lbs & bench 600 lbs) sits down and talks about his recent injuries, future surgery and numerous other powerlifting topics.
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McGill Big 3 For Core Stability

In episode 37, Dr. Aaron Horschig discusses the McGill Big 3 (three essential core stability exercises from renowned spine expert Dr. Stuart McGill).
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The Worst Squat Injury Ever

Josiah O'Brien was crushed under 655 lbs during a powerlifting meet, tearing almost every ligament & tendon in BOTH KNEES. We discuss his injury, rehab and numerous training topics!
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The Road To The 1000 lb Squat With Kelly Branton

In episode 35, elite powerlifter Kelly Branton joins the show. We talk everything from injury and rehab in Kelly's pursuit of a 1,000 lb squat as well as programming and even bench technique!
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Hip Mobility 101

In episode 34 of the podcast, Dr. Aaron Horschig discusses all things hip mobility. There are three main factors that can change your mobility (soft tissue, capsule and anatomy). Learn today how each can impact your level of mobility and what that may mean for your performance.
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Low Back Pain With Dr. Stuart McGill

In episode 33 of the podcast, Dr. Stuart McGill stops by to talk everything from low back pain to enhancing core stability. Dr. McGill is considered to be the foremost expert in the world on spine biomechanics and low back pain.
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Lifting After The Age of 50

In episode 32 of the podcast, Dr. Aaron Horschig discusses the myth that lifting weights is bad for those over the age of 50.
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Fixing Lateral Hip Pain

In episode 31 of the podcast, Dr. Aaron Horschig discusses the common injury of lateral hip pain (Greater Trochanteric Pain Syndrome). You'll find out how to identify this injury and the best steps to take to kick start the healing process!
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Fixing the Twisting Squat Fault

In episode 30 of the podcast, Dr. Aaron Horschig discusses WHY a twist may occur in your squat and HOW to go about finding the right solution to fixing it!
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Fixing Piriformis Syndrome

In episode 29 of the podcast, Dr. Aaron Horschig discusses how to screen and fix piriformis syndrome. This is one of the most common injuries that creates pain deep in your glutes and possible radiating pain down the back of your thigh.
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The Single Leg Bridge Screen

In episode 28, Dr. Aaron Horschig shares a simple screen he performs with every athlete he evaluates to help uncover coordination issues in how we produce hip extension that lead to technique problems and injury.
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Fixing The Off Balance Squat

In episode 27, Dr. Aaron Horschig discusses how to fix one of the most common technique faults when performing the squat - becoming off balance.
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Fixing Hip Flexor Pain

In episode 26 of the podcast, Dr. Aaron Horschig discusses how to fix that nagging hip flexor pain!
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Fixing A Groin Strain

In episode 25 of the podcast, Dr. Aaron Horschig discusses how to fix the dreaded groin strain (adductor strain). This is one of the most common forms of groin pain in athletes and commonly occurs all at once (not a slow onset like a hip flexor injury).
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Fixing The 'Good Morning' Squat

In episode 24, Dr. Aaron Horschig discusses WHY the 'good morning' or 'stripper squat' fault occurs and HOW to fix it!
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Fixing Hip Impingement

In episode 23, Dr. Aaron Horschig discusses how to kick start the rehab process when dealing with a hip impingement or FAI. This is a common hip injury that brings out a pinch or blocked like pain in the front of your hip as you move into a deep squat.
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Training Programming with Greg Nuckols

Episode 22 is the 2nd interview show! Today Dr. Aaron Horschig is joined by strength & exercise science expert Greg Nuckols. Greg is a powerlifter and avid researcher who puts out a ton of amazing content on Today we chat about all things programming, and focus on the sub-topic of training frequency! Enjoy.
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Fixing The Rounded Back Squat

In episode 21 of the podcast, Dr. Aaron Horschig discusses how to fix the dreaded rounded back technique fault during the squat. You'll not only learn why the fault occurs (poor core stability) but also how to fix it!
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Groin Pain 101

In episode 20 of the podcast, Dr. Aaron Horschig dives deep into the topic of hip pain, specifically how to screen your body for what kind of groin pain you're experiencing (hip flexor or adductor strain and hip impingement).
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Is Youth Weight Lifting Safe?

In Episode 19 of the podcast, Dr. Aaron Horschig discusses the controversial topic: is weight training for children dangerous?
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To Stretch or Not To Stretch

In episode 18 of the podcast, Dr. Aaron Horschig discusses the topic of stretching, how it actually works to improve flexibility and whether or not you should be doing it before your workout!
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Squat Anatomy 201 (Femur Length)

In episode 17 of the podcast, Dr. Aaron Horschig dives into the topic of how femur length compared to torso length can change your squat mechanics. He then gives some practical take aways so you can find the best squat for your body!
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Applying The Joint By Joint Concept

In episode 16 of the podcast we expand on the Joint By Joint Concept from the previous episode and give some practical application!
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The Joint By Joint Concept

In episode 15 of the podcast we discuss one of the most influential approaches to understanding the body and how it works: the joint by joint concept.
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En liten tjänst av I'm With Friends. Finns även på engelska.
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