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Back to Barbell Sports Rehabilitation and Performance

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07/17/2025

Them - "You can't isolate the VMO"

Me - "Hold my Chattanooga Continuum"

Somewhere along the way, well intentioned arguments against the need to isolate the VMO as a necessary strategy for overcoming patellofemoral pain became overgeneralized.

Multiple things can be true at once:

1. We may not be able to significantly isolate the VMO with purported "VMO" exercises.

2. VMO isolation is not be necessary to address knee pain.

3. Quadriceps atrophy is non-selective.

4. NMES can preferentially bias the VMO.

If you doubt this is the case, just put NMES pads preferentially on the medial quad and you will see/feel a much stronger contraction of the medial quadriceps compared to the lateral quadriceps.

That said, "Why in the world you would do that?" is a totally legitimate question. But it's a different question entirely.

Honestly, idk where I was going with this aside from wanting to make a meme.

Don't just zap the VMO, zap the whole quad for maximum rehab gainz

07/14/2025

Heavy pendlay rows provide a supramaximal eccentric stimulus to the back.

Slight leg drive assists the bar up to a height that wouldn't be possible with strict form.

Fighting to slow the fall of the bar will specifically target the shortened position of the shoulder extensors and scapular retractors.

The same idea generally applies to the lower back, though it's more in mid-range length the whole time.

If you use a deficit you'll give yourself more room to be able to overload the lengthened aspect of the movement.

07/04/2025

Terminal knee extension.

Fancy term for a straight knee.

As an exercise, terminal knee extensions (TKEs) performed in standing area typically done mindlessly.

The result: usually the person moves in such a way that they avoid contracting the very muscle that we're trying to target.

These variations help mitigate that. Do them slowly and you'll almost certainly do them correctly. You'll feel the quads shaking.

See the heel rocker demo.

Do less, then do more.

06/26/2025

Sometimes it is JUST the joint in question that needs to be made more robust.

Sometimes there ARE deficiencies at ADJACENT joints.

Sometime there are deficiencies at DISTANT joints.

But to make any of these claims we need to perform valid and reliable testing of the quality we're interested in and consider it in the context of the situation.

Because sometimes pain or injury is the combination of all the above plus the influence of many other factors.

Every injury/rehab scenario is a game of calling your shot on what's the most problem to be solved at any given moment.

Being able to take a step back and appreciate the bigger picture doesn't mean you neglect what's right in front of you. It gives you more potential factors to intervene on.

06/21/2025

Happy Friday 😁 👍

06/09/2025

Having the framework to analyze someone's desired activity is the clinical superpower that allows you to design an effective rehabilitation or strength and conditioning program for anyone. It isn't enough to have the framework. You have to do the hard work and practice the skill of critically appraising movement. That said, even though it is time consuming and can feel tough, this is one thing you can start doing right away to improve your program design.

06/06/2025

Happy Thursday 🫡

06/03/2025

Back to Barbell turned two on May 1st and like many milestones it slipped by without much notice or fanfare.

We closed out year two by uprooting the old location and have been managing in a temporary space while the new home gets built.

Many lessons learned and many more surely to come.

Thank you to the mentors who've guided me, friends near and far who've supported me, and everyone who's trusted me to help make a difference in their lives.

05/23/2025

Reflections from my 1st meet:

Have a plan:

It doesn't take the much time or effort to sketch out a few scenarios so you can feel confident you have your bases covered when the time comes. Also, bring food.

Time warm ups well:

I was chomping at the bit to get going, well in advance of my turn. When I started warming up I was flying. Having someone tell me to pump the breaks was super helpful. I didn't have a coach with me but the folks on staff were happy to help when I reached out in advance asking for help. This resulted in me taking warm ups at just the right time to have me ready when it was time to head into the platform and feeling just the right amount of amped up.

Have people in your corner:

Literally and figuratively. For me that was wifey and coach.

If possible, let go of the outcome and enjoy the process:

I've wanted to do this for so long but between injuries, illness, and life, it never happened until now. I took conservative openers because I had no idea what to expect on this day and probably left a lot on the table. But I really just wanted to get my feet wet and have fun. Of course, the ability to do that is a convenience. It won't always be the case but when it can be, embrace it. Life is too short.

Dial in and focus:

I'm coming out of this with a totally different perspective on training sessions. The razor sharp focus I felt warming up and stepping out on the platform is something I haven't felt since my college soccer years.

What a difference a week makes:

A week out from the meet it felt like I quite literally had never picked up a barbell before. Absolute trash. Meet day I go 6/6 with more to spare.

Holy adrenaline:

Hit a PR clean and jerk (120kg) with ease and I confidently had at least 10 more kilos in the tank. Partially good training, partially being locked in, but imo, also adrenaline.

If I wasn't before (I was), I'm definitely an addict now. Plenty of room to learn, improve, and get stronger.

Thanks for the crew for putting on a great event and thanks for .henochdpt for dragging me from very mediocre to less mediocre!

05/15/2025

Great option for those with extension-based lower back pain with limited hip extension range of motion.

-Build hip extension control
-Graded exposure to lumbar extension
-Quad gainz
-Easily scalable

Prone press ups are fine but when they're trying to fill multiple buckets this is a good option.

**ch

05/02/2025

Happy birthday Elsa! 🌽

02/12/2025

C6 is definitely an optimist imo. Just look at that happy face.

One of my favorite things to do is treat neck pain just like any other body area and watch the pain melt away.

1. Identify contributing factors, weak links
2. Modify training to keep symptoms tolerable
3. Implement a minimum effective dose of isolated neck training as needed
4. Manage/address prolonged postures during the day and during sleep

For some reason, the neck seems to be treated much differently than other areas of the body and I really don't think it has to be (most of the time).

Is the neck generally neglected/underloaded from a training/rehab perspective?

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224 Stockton St
Phillipsburg, NJ
08865

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